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When it comes to good nutrition, all forms of fruits and vegetables matter—fresh, frozen, canned, dried and 100% juice. With 200+ options and a variety of convenient packaging to make fruits and vegetables easy to store and easy to serve, there’s bound to be something to please everyone!

Most frozen and canned foods are processed within hours of harvest, so their flavor and nutritional value are preserved. 5 Facts about Canned Foods

Studies show that recipes prepared with canned foods had similar nutritional values to those prepared with fresh or frozen ingredients.

Canned foods are "cooked" prior to packaging, so theyare recipe-ready.

The amount of fruits and vegetables your family needs daily depends on caloric needs, which are determined by age, gender and activity level. Please visit our Meal Planning section to find out more....

We offer a number of free activity sheets, recipes and nutritional information on our website, http://www.fruitsandveggiesmorematters.org, under Get Kids Involved section. Because we are a non-profit organization, we are not able to send free, promotional materials f...

We have several resources that your school’s foodservice department may find helpful, if you would like to implement a nutritional program in your school. We have two foodservice guides available. The titles are listed below: School Foodservice Guide...

Several states are currently part of a federally-funded United States Department of Agriculture Fresh Fruit and Vegetable program that distributes free fruits and vegetables to children during the school day in selected states. You can find more details about t...

Experts who have worked with children have found that sometimes you need to expose them to new foods 8-10 times before they will accept it. Try involving your son in cooking, such as shucking corn or rinsing vegetables. Encourage his involvement in food shoppin...

Yes, salsa is typically a combination of chopped, usually uncooked, vegetables or fruit, especially tomatoes, onions, and chili peppers. One half a cup of salsa counts as one serving towards your fruit and/or vegetable servings for the day....

Individual fruits and vegetables vary considerably in terms of the nutrients they provide. Nutrient levels can be affected by growing conditions and weather, harvesting methods, and how you handle, store and prepare them. All forms of fruits and vegetables (can...

Let your child be the executive chef of your family’s kitchen. You might be surprised to find kids will eat what they cook…even if the dish is good for them! Prepare these kid-friendly fruit and vegetable recipes and let them discover how delicious healthy foo...

Every step taken towards eating more fruits and veggies helps you and your family be at their best. Because eating fruits and vegetables may reduce your family’s risk of many diseases, the Dietary Guidelines for Americans recommends eating more fruits and veget...

Great tasting fruits and vegetables begin with proper storage at home. Just remember the FIFO rule: First In, First Out. Use whatever is oldest first and continually rotate your stock to ensure freshness and reduce waste. The FIFO rule applies to all types of foods—fresh...

High in Vitamin CFruits and vegetables that contain 12 mg or more vitamin C per reference amount (20% of the Daily Value per reference amount) qualify to carry the label “high in vitamin C.”
ApricotsBeans, Yello...

High in FolateFruits and vegetables that contain 80 micrograms or more folate per reference amount (20% of the Daily Value per reference amount) qualify to carry the label “high in folate.” Examples include:
AsparagusBroccoliChickpeasCollard Gr...

High in PotassiumFruits and vegetables that contain 700 mg or more potassium per reference amount (20% or more of the Daily Value per reference amount) qualify to carry the label “high in potassium.”
Pink BeansLima Beans, largeSmall White Beans...

High in Vitamin AFruits and vegetables that contain 1000 International Units (IU) or more of vitamin A per reference amount (20% of the Daily Value per reference amount) qualify to carry the label “high in vitamin A.” Apricots, FreshApricots,Dried Cabba...

High in IronFruits and vegetables that contain 3.6 mg or more iron per reference amount (20% of the Daily Value per reference amount) qualify to carry the label “high in iron.” Examples include:
LentilsSpinachWhite BeansWinged Beans
Go...

High in FiberFruits and vegetables that contain 5 grams or more fiber per reference amount (20% or more of the Daily Value per reference amount) qualify to carry the label “high in fiber.”
AppleBlackberriesLentilsLima BeansPearPigeon PeasPink B...

Pears ripen after harvest, so choose firm fruit. "Check the Neck for Ripeness" daily by applying gentle pressure to the stem end of the pear with your thumb. When the neck yields to gentle pressure, it is ready to eat....

If this is for a school cafeteria lunch program, we suggest introducing some fruits that kids may not be routinely exposed to, such as guava, papaya, mango, cherimoya and carambola if they are available. Try having themed days to get the kids excited about trying new foods...

First, focus on the positives-she likes to eat sweet potatoes and pesto (which you said contains peas and spinach)! Next, remember that it takes kids about 10-15 times of seeing a food before they will accept it. Since you said you are a vegetarian and eat fruits and...

We often hear of dietary supplements that promise the nutritional equivalent of whole foods such as fruits and vegetables in a little pill. The truth is …science is good, but not as good as Mother Nature! There are over 300 varieties of fruits and vegeta...

Pre-made vegetable trays are a convenient, quick and easy way to serve fresh veggies. The trays in the groceries are made from the same produce that is available to you in the store-they’ve just done the cutting, peeling, chopping and arranging for you. Many fr...

Of course! All fruits and veggies count towards your daily intake. No matter what types of fruits and veggies you consume, they all count. However, it is important to eat a colorful variety of fruits and veggies every day. If you find yourself eating the same types of frui...

The amount of fruits and veggies you need in a day depends on your sex, age and level of activity. In general, most people do not consume enough fruits and veggies, so one more is always a great start.
How much do you need?
Women MenGirlsBoys ...

The Produce for Better Health Foundation is a non-profit educational program representing the private component of a public-private partnership with the Centers for Disease Control & Prevention and other government and public health entities. The core purpose of ...

In the U.S. Dietary Guidelines, the recommendation for intake of fruits and vegetables for adult women who are maintaining their weight and are moderately active (about 30-60 minutes of activity/day) is about 4.5-5 cups total per day. A general guideline is about 1.5...

Calcium is the most abundant mineral in the human body and serves several important functions for us. The most commonly known role is that of supporting bone health. Other lesser known roles include aiding muscle contraction, blood vessel function and nerve fun...

Your best bet for identifying your specific dietary recommendations would be to visit www.mypyramid.gov. You can create your own individual plan. In general, a healthy diet is low in fat, sugar, and salt, and high in fiber from fruits and vegetables and w...

Preparing quick and healthy meals to take to work for lunch and dinner can seem daunting, but it’s easier than you might think, especially once you get started. Some initial planning to identify what you need to keep on hand is a good first step. There ar...

There is not a specific recommendation for consumption of cruciferous vegetables. Cruciferous vegetables are chock full of nutrients that are important for a health. They also contain a variety of phytochemicals that potentially have important health benefits.&...

Feeding special needs children presents many challenges, not the least of which is the food itself. In many cases, there are also swallowing difficulties and occupational therapy issues to consider. Without knowing the child’s physical conditions or abilities, ...

The Canned Food Alliance has a website – www.mealtime.org – that explains how to read the codes on the can that indicate the expiration date, as well as guidelines for the shelf life of canned foods. The information can be found under Nutrition and Health...

Nutritionally speaking, there is not much difference between fresh, frozen and canned because fruits and vegetables are processed close to the fields where they are harvested, so the nutrients are "locked in" at the time of harvest. If during processing the fruit...

It depends on how you intend to use the fruits. Since you are dealing with a large group of people, it is easier to consider the amounts needed in terms of weight rather than individual pieces for grapes and strawberries. Because a significant portion of the weight of...

Eating a well-balanced diet that includes fruits and vegetables is one factor that may contribute to skin health. If you are concerned about your skin and your feelings of tiredness, it would be advisable for you to consult a physician.
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There is quite a significant difference in the nutritional needs of children aged 0-5 and again from 5-10. A typical portion size is 1/2 cup of a fruit or vegetable or 4 ounces of 100% juice. These amounts would be fine for most children aged 5-10. For children ...

Recommendations for intake of fruits and vegetables include eating a variety of both. Using color as a guide is a good way to help achieve variety in the diet. Moderately active women should consume 3 ½ to 4 ½ cups total of fruits and vegetables p...

Some fruits and vegetables such as apples, potatoes and some squashes can be stored for extended periods of time in a cool, dark place. When storing these items, it is best to keep them in a sturdy, ventilated container such as a woven basket. (Plastic containers would tra...

I’m wondering if by asking this that you want to know if there are a lot of calories associated with squash? Most summer squash, including zucchini, and the winter spaghetti squash are lower in carbs than say other winter squash such as acorn or butternut.&nbsp...

The summer months always bring a bounty of juicy and delicious produce. While some items listed can be found all year, many are at their peak during summer months. Fruits and vegetables in season during summer include: Apricots, Beets, Bell Peppers, Blackberries, Boysenber...

Most 16 month old children are able to self feed, so any soft fruits or vegetables that are easy to pick up and grasp may be appropriate. Items such as sliced bananas, soft slices of peaches without the skin, mashed potatoes and cooked carrots are all toddler-friendly. If ...

There are many different ways to prepare Swiss chard. Swiss chard is a tasty green that is an excellent source of vitamin A and also a good source of vitamin C. One way to cook Swiss chard is to wash the leaves and chop coarsely. Add ¼ tsp olive oil, a clove of garl...

What a great idea to show people that indeed it is easy to cook healthy and it also tastes good too! A couple of ideas for finding a chef: Check with local restaurants that serve fresh food, or click here for a link to the American Dietetics Association to find a Registere...

Different fruit can be cooked in various ways depending on how you want to use them. Peaches or nectarines make a delicious dessert by grilling them or cooking them in a sauté pan on the stove. Blueberries or raspberries can be cooked in a small amount of water in a...

Watermelon is loaded with vitamins A and C. It also has a phytochemical – lycopene which has been shown to help prevent prostate cancer. Watermelon has the most lycopene second only to tomatoes. To see the nutritional content of watermelon and other fruits, click her...

Getting kids to eat healthfully, including fruits and vegetables can sometimes be a challenge. The first step is to limit the how available the ‘junk’ foods are in the home. Offer healthy foods, including fruits and vegetables at meals and snacks, and encourage...

You are welcome to reproduce the downloadable activity sheets for the purpose of education. We just ask that the sheets not be modified in any way such as removing our logo or adding a different one. Thank you....

Your can find a meal pattern for a 1200 calorie diet at mypyramid.gov (click here) For specific guidance regarding a special dietary need, I suggest you see a registered dietitian, who can help you develop a meal plan based on your preferences and needs. You can locate one...

The ‘2005 Dietary Guidelines for Americans’ provides recommendations for choosing healthful foods and staying fit. Click here to access information for incorporating the guidelines into your lifestyle. Click here to learn about the importance of one of the guid...

In general, a healthful diet that includes fruits and veggies, with plenty of physical activity is the recommendation for weight management, including kids. There are some delicious recipes on this site for feeding your family healthfully at meals and snacks. A discussion ...

Your best bet would be to contact her physician or clinic for a referral to a registered dietitian or to nutrition services that could assist with this. The local chapter of the Association for Retarded Citizens may be able to direct you to nutrition services for her. A we...

You can locate some free, downloadable materials for kids on this site or at www.fruitsandveggiesmatter.gov. Posters and other materials for kids are also available through our online catalog. You can also locate some downloadable materials for kids at http://www.mypyramid...

Pickles are the cooked vegetable, preserved with vinegar and salt. They contain all of the fiber, and most of the minerals and vitamins that were in the fresh vegetable. Unfortunately most are high in salt which raises blood pressure in many people. For this reason they sh...

The colored varieties are created by mixing cauliflower with other plants. For example, green cauliflower is a cross between cauliflower and broccoli. Beta carotene makes cauliflower orange. (It makes carrots orange too). Purple cauliflower is a type of broccoli that is pu...

Your metabolism is the rate at which you burn calories, and so this determines how quickly you gain or lose weight. Having a higher metabolism means you burn energy faster, and lose weight faster. The healthy way to boost metabolism is by building muscle. Muscle uses more ...

It’s great that you like a lot of different fruits and veggies already, because the best recommendation would be to consume 4 ½ to 5 cups of a wide variety of colorful fruits and vegetables every day. In the first trimester of pregnancy, folate is an esp...

Color generally does not give an indication of the vitamins and minerals in fruits and veggies. One exception is that many yellow and orange vegetables contain beta-carotene which is used by the body to make Vitamin A. It also gives most of them their yellow and oran...

This website contains tons of information about fruits and vegetables, how to select and prepare them, delicious ways to prepare them as well as tips from moms about including fruits and veggies at meals. I encourage you to explore the site and see for yourself.&n...

Fruits and vegetables are high in fiber and low in calories. Eating them makes you feel full longer, which can help you lose weight.
Different fruits and vegetables have different nutrients, (many of which are needed for healthy skin). In order to get all the nutrients, ...

When used fresh, the skin is typically removed. The outside peel, seeds, and the tissue around the seeds should be removed first, so that you can enjoy the interior part of the pimento. The old way to remove the skin of the pimento was to suspend the pods on st...

Pineapple is an excellent source of Vitamin C. It is also rich in Manganese (a mineral needed for healthy bones and for using fats, proteins and carbohydrates). You can find healthy recipes for using pineapple here....

Fruits, like vegetables, can be very helpful in weight loss. They are low in calories and high in fiber, which makes you feel full for longer. How much you should eat every day depends on your age, sex and activity level. You can find out how much you need by clicking here...

Pure baby food should be served immediately or you can refrigerate it and use it within three days. If you need to store it for longer periods of time you can put the baby food in the freezer immediately after preparation until you are ready to thaw it for your baby....

A medium pear contains about 7.5mg of Ascorbic acid (Vitamin C) and small amounts of several organic acids. These organic acids include malic, citric, fumaric and shikimic acids, and the amount varies with the growing conditions of the pears. Pears are included in the list...

One cup of leaf lettuce, shredded, contains 62.5micrograms of Vitamin K or about 78% of the amount that most people need in a day. This makes it a moderately high source of Vitamin K. Iceberg lettuce contains very little Vitamin K, and so you can eat as much of that as you...

Body mass index describes the relationship of weight with height. Your body mass index is 26.6 and does fall in the ‘overweight’ range. Click here to calculate your BMI and see the classifications of weight, as well as weight management tips....

There is a very complicated formula involved in reading the expiration code for Green Giant Products. So, instead of confusing you any further I have a telephone number you can call to get help with this. Please call 1-800-998-9996 with the product in front of you. A live ...

Apple cider is 100% apple juice that has not been filtered to remove the pulp. It is fat free, low in sodium and cholesterol free. Each 4oz glass (half a cup) of apple cider contains 14g of sugar, or about 3 ½ teaspoons. Apple cider should be counted in your daily c...

There are many types of vegetarian diets. Some include only vegetables (vegan) while others include dairy products, eggs and/or fish. Vegetables are low in calories and high in fiber, which makes them helpful in weight control or loss. They are also rich in many nutrients....

Getting kids to eat fruits and vegetables can sometimes be a challenge. It is normal for four year old kids to like simple foods. To begin, try to make the experience of trying a fruit or vegetable positive and fun. If a child senses any excess anxiety on your part, s/he m...

I think the meal planning resource on this http://www.fruitsandveggiesmorematters.org website will be useful to you as you plan nutritious meals for your family. You should view the meal planning page on this website and gather ideas on how to get more fruits and veg...

“Sneaking” vegetables and fruits into kids’ foods is a way for parents to feel comfortable that their kids are getting the good nutrition from fruits and veggies, especially if they are picky eaters. It is also a good way to add extra nutrition to meals b...

Seeds are ready to store or eat when the disk at the back of the flower has turned dark brown. You can easily remove the seeds by rubbing two heads together, or just rubbing your palm over the seeds. You should store raw seeds in a cloth bag in a place with good air circul...

Most people don’t eat enough fruits and vegetables so good job! Since you are a 38 year old female who is moderately to very active, it is suggested that you eat 4 ½ to 5 cups or more of fruits and vegetables each day. See how many servings you need here. Eati...

Prepare apple dishes just before serving to minimize browning (oxidation). Protect cut apples from oxidation by dipping them into a solution of one part citrus juice and three parts water. You can find this information on the http://www.fruitsandveggiesmatter.gov/ website ...

Your best bet is to consult a registered dietitian or a certified diabetes educator who can design a meal plan for you based on your individual medical needs and with consideration of medications you may be taking for diabetes. Your physician may be able to recommend someo...

Most fresh fruits and vegetables have had very little done to them before they get to the stores. Some, like packaged salads, have been washed. Some have been washed and waxed to prevent wilting. A few have been irradiated to kill harmful bacteria and delay ripening, but t...

I would strongly encourage you to discuss your concerns with your pediatrician, as there may be other reasons why the baby is crying and unhappy during feeding. Your pediatrician can help identify what the problem is....

Getting back to your weight before you had your baby can take time. You are less than 4kg (8lb) above your ideal body weight (for a woman with a medium frame size). Eating fruits and vegetables that are prepared without a lot of oil or sugar added will help you to lose wei...

The associations between the colors of produce and their health effects are suggestive, and have not yet been proven beyond all doubt. The bottom line is that virtually all fruits and vegetables are solid sources of “good for you” nutrients and are low in...

Vegetables contain primarily starch, however the amount in most vegetables is low since they tend have a high water content. Starchy vegetables like potatoes, peas, corn and legumes are exceptions. Jicama is a root and is generally consumed as a vegetable. It has a high wa...

Children are often picky eaters, and it is sometimes not easy to get them to eat their fruits and veggies. You can find out how many fruits and veggies kids need by clicking here. Parents are a very important part of the solution! They need to offer children fruits and veg...

The 2005 Dietary Guidelines for Americans recommend that adults consume at least 4,700 mg of potassium from foods a day. This recommendation can easily be met by consuming a variety of fruits and vegetables each day to meet recommendations, which you can see here. To see f...

Many vegetables go nicely with beef. If you have a cut of beef that only needs baking rather than a tougher cut that needs to be stewed or braised, you could try just using a spice rub and serve with a colorful variety of roasted vegetables, which could be done while the r...

To prepare mustard greens for cooking, wash well to remove any remaining grit. Then, cut the leaves away from the core and stem. The leaves can be cooked whole or they can be cut into 1-2 inch wide slices. Mustard greens can be cooked several ways – boiling, steaming...

Soups and stews are a great way to consume a variety of vegetables. It is true that some nutrients can be lost from the vegetables as they are simmered for a long time. However, in the case of stews and soups, a large amount of the nutrients are captured into the liquid th...

Virtually all fresh mushrooms are grown here in the . Many canned mushrooms are a product of . With the recent concerns about product from , however, you may start seeing more canned mushrooms again from the . You can identify them by reading the label. For more specific q...

All fruits and vegetables can fit into a meal plan for diabetes. Starchy vegetables such as potatoes and peas, and fruits may need to be considered for their carbohydrate content. Raw cranberries do not contain very much natural sugar. However, because they are very bitter...

In a cooking sense, tomatoes are a vegetable. Botanically, they are a fruit because of what part of the plant they are. Believe it or not, there was an actual ruling on this issue in 1883 by the Supreme Court. Part of that ruling clarifies this matter: “Botanically s...

Flax is a plant that is grown for both its seed and its fiber. The fiber is used to weave linen. The seed is used in food products such as breads and cereals, and for making flaxseed oil. The fat in flaxseed is unsaturated and heart healthy. It contains alpha-linolenic aci...

It is important to keep your vitamin K intake steady when you are on coumadin. Do not suddenly change the amount you consume. Cooked spinach is high in vitamin K, and raw spinach is a moderate source. It is generally recommended that you do not consume more than ½ c...

Some nutrients are destroyed while cooking vegetables, while absorption of other compounds (like lycopene in tomatoes for example) are enhanced with heat. Steaming is a fine way to cook vegetables. What is most important is that you eat vegetables: it doesn’t matter ...

Cirrhosis of the liver is often treated with a low sodium (salt) diet. Many processed foods are high in sodium, so it is best to prepare meals yourself, without adding salt. · do not use salt at the table · Reduce the salt used in food preparation. Try 1/2 te...

Your situation is challenging, but not impossible. There are a number of resources that provide suggestions and recipes for feeding children with PKU. Click here to see suggestions for developing good eating habits in children with PKU(starting on page 60). The website www...

Sweet potatoes and beets are roots of plants, and as such, grow in the ground. They should be washed well before they are cooked to remove any lingering soil. The skins of both sweet potatoes and beets can be eaten....

I would not. The quality of frozen vegetables is best when they are cooked from the frozen state, or immediately after thawing. After a week in the refrigerator the corn is probably spoiling and may not be safe to eat (even if you cook it). A good rule of thumb is “w...

There are kid-friendly recipes here and suggestions for getting kids involved, including free downloadable materials on this website. You can also see if our online catalog has what you are looking for....

Eating whole fruits and vegetables (fresh, frozen, canned, or dried) or 100% juice made from them, is always the best way to consume fruits and vegetables. Especially during pregnancy, it is better to get your fruits and vegetables from food instead of pills. You can find ...

Cooking vegetables can reduce the amounts of some vitamins (like vitamin C) but can make other nutrients more easily used by your body (like lycopene in tomatoes). If you prefer cooked vegetables, cooking them quickly is best, either in the microwave, by steaming or in a s...

The tangelo is a cross between a mandarin orange and a grapefruit. It is sweet, very juicy, easy to peel and has only a few seeds. It has a nipple at the stem end. It is a member of the citrus family and is an excellent source of vitamin C. It is low in calories, very low ...

A diet consisting of only fruits, nuts and grains would not be able to provide all the necessary nutrients. Vegetables, dairy foods and protein foods all provide other nutrients that cannot be obtained in adequate amounts or at all by consuming only fruits, nuts and grains...

Click here to see pictures of what counts as a cup of fruit or veggies. The guide shows that 2 medium whole carrots count as a cup. Although asparagus is not shown, the guide indicates that 2 stalks of celery counts as a cup. Depending on the size of the asparagus, you cou...

Frozen fruits and vegetables are usually frozen immediately after picking so they retain most of their nutrients. While the nutrients will be retained, the texture is a bit different, so the final juiced product may be a bit different than if using fresh produce. Frozen fr...

One serving of spaghetti squash is ½ cup, and contains about 5 grams of carbohydrate. ½ cup of whole unsweetened cranberries has about 6 grams of carbohydrate (Unsweetened cranberries have less carbohydrate per half cup than other fruits because they naturall...

There is a minimal loss of nutrients whenever fruits and veggies are processed, such as in cooking or heating. When produce is commercially frozen or canned, there is little time lapse between picking and freezing/canning, so the fruits and veggies are processed at their r...

It’s great that you are reaching for fruit for snacks and including it in your meals. Consumption of fruit would be considered excessive if the fruit is replacing other foods that are needed for health, including vegetables, protein foods, calcium-rich foods...

Most fruits and many vegetables can be eaten raw. They should be washed before you eat them, and some can be washed ahead and stored. They can be eaten alone or in salads, salsas, and smoothies. You can find the best way to store your fresh fruits and vegetables here, and ...

Some resources for your sister-in-law can be found on this site. There are kid-friendly recipes and suggestions for getting kids involved, which can be seen by clicking here. She can check out our mom to mom section to see what other mother say. The recommendations for eac...

Your situation is challenging, but not impossible. As a first step, you might explain to your son that discomfort that he is having could be helped by including fruits and vegetables. Take him to the store and ask him to select one that he would be willing to try. Perhaps ...

There is a very complicated formula involved in reading the expiration code for Green Giant Products. So, instead of confusing you any further I have a telephone number you can call to get help with this. Please call 1-800-998-9996 with the product in front of you. A live ...

You can find information about white potatoes on this site. Click here to learn about buying and storing potatoes, as well as the nutritional benefits. There are some delicious recipes using white potatoes such as ‘garlic mashed potatoes’ and ‘ranch style...

The triggers for gout attacks can be very individual. Drinking too many sodas isn’t necessarily a trigger by itself. However, drinking too many sodas may be a sign of unhealthy eating, which can be a trigger. Individuals with gout can identify possible triggers for g...

The chemical name for the salt that is used at the table is sodium chloride. There are other salts that are used in salt substitutes such as potassium chloride. There are also different types of salts such as kosher or sea salt. Sodium is also found in other compounds that...

Green vegetables and fruits contain a variety of important vitamins and minerals, although each kind will contain different amounts. We encourage eating a variety of colorful fruits and vegetables to ensure that you are getting the wide variety of nutrients that they have ...

Green vegetables and fruits contain a variety of important vitamins and minerals, although each kind will contain different amounts. We encourage eating a variety of colorful fruits and vegetables to ensure that you are getting the wide variety of nutrients that they have ...

It sounds like the beans have freezer burn. They are safe to eat, although the quality, including taste, may have deteriorated. Click here for some green bean recipes that may help to perk them up a bit or try adding them to a soup or stew....

Eating more fruits and veggies is an admirable goal. Dried fruits and vegetables might work well for you and there are many varieties available now. You might try dried cherries, cranberries, mangoes, blueberries, apricots, pineapples, apples, blackberries and of course ra...

The expansion is probably due to ice and not air. Vegetables contain water, and water expands when frozen. This expansion can cause the cell walls to break. Any slight thawing causes the water to leak out of the cells. When refrozen, the water is now on the outside of the ...

Ideally, a child who is 2 or 3 years old should eat a total of 2 cups of fruits and vegetables every day. Toddlers like to eat small amounts often, and so you can offer fruits and vegetables several times each day. They should have 3 ounces (servings) of breads and cereals...

There is some evidence that small, frequent meals may encourage weight loss. This is because more of the calories are lost as heat. Eating frequently also has psychological benefits since you never feel deprived. The tricky part is making sure that you eat fewer calories t...

Eating a wide variety of fruits and vegetables is helpful to cancer patients. Different vegetables and fruits have different nutrients, so eating a wide selection makes you more likely to get what you need. Try to have all the colors (like red peppers, orange yams, blueber...

All fruits and vegetables can fit into a meal plan for diabetes. Starchy vegetables such as potatoes and peas, and fruits may need to be considered for their carbohydrate content. Additionally, some canned fruits that are packed in syrup and sweetened frozen fruits will ha...

Your situation is difficult, but not impossible. Did you know that when it comes to fruits and vegetables, all forms count – canned, frozen, dried, and juice, as well as fresh? Keep your eye open for special sales and for coupons. A nutritionist may be able to help y...

There are many foods that can fit into a diet for diabetes. Some foods naturally contain carbohydrate, and fruits and dairy products contain carbohydrate in the form of sugar. Read the ingredient label to find out if sugar has been added to the food – these foods are...

Your situation is difficult, but not impossible. Did you know that when it comes to fruits and vegetables, all forms count – canned, frozen, dried, and juice, as well as fresh? Keep your eye open for special sales and for coupons. A nutritionist may be able to help y...

Your situation is difficult, but not impossible. Did you know that when it comes to fruits and vegetables, all forms count – canned, frozen, dried, and juice, as well as fresh? Keep your eye open for special sales and for coupons. A nutritionist may be able to help y...

Cucumbers are fat free and sodium free, low in calories and a good source of vitamin C. They can be added to salads and sandwiches, pickled, or made into cold soups. The cucumbers in the grocery store are waxed to prevent wilting, and I recommend that you remove the skin b...

There are many behaviors that are associated with better health, including a well balanced diet that is low in fat and contains a wide variety of fruits and vegetables. It is important to be at a healthy weight, which can be achieved by balancing calorie intake with exerci...

When it comes to fruits and vegetables, all forms count. Eating a piece of fruit provides water, and fiber in addition to the nutrients in the fruit. Dried fruit simply has less water, but still provides fiber and nutrients. Dried fruit is more condensed, so the same amoun...

The answers to your questions are right here on this sight! Click here to see some of the benefits of eating colorful fruits and vegetables and to read about some of the important nutrients provided by fruits and veggies....

This site has a wealth of information on different vegetables. You can learn about how to select, store and prepare different vegetables as well as their nutritional value by clicking here. There are many great recipes for vegetables, which you can see in our recipe sectio...

Absolutely! Dried fruits only contain less water. Since they are more condensed, an equal amount of dried fruit has more calories than an equal amount of canned, frozen or fresh fruits. However, dried fruits still contain the fiber and nutrients. Dried fruits are a conveni...

Fruits and vegetables provide many nutrients that we get from nowhere else. These include vitamins, minerals, fiber and phytochemicals, all of which are needed for good health. Most fruits and vegetables are very low in fat and calories, so are helpful for controlling your...

Fruits and vegetables provide many nutrients that we get from nowhere else. These include vitamins, minerals, fiber and phytochemicals, all of which are needed for good health. Most fruits and vegetables are very low in fat and calories, so are helpful for controlling your...

Different educational materials are available for purchase in our online catalog, which you can view by clicking here. There are a few downloadable items free of charge in the Kid’s section of our website, which you can view by clicking here. Finally, you may find so...

Any fruit would be fine to put into a fruit basket for a person who is a diabetic. All fruits can be included in a diet for diabetes with proper meal planning and by including an appropriate portion. If you are including canned fruits, those that are packed in water or jui...

Peaches are 89% water by weight, oranges 87% and strawberries and watermelon weigh in at 91% water. You can find nutrition information for these and other fruits by clicking here. Green coconuts hold a great deal of water which you can pour out or drink with a straw! (This...

Including fruits and vegetables in your family’s meals will help keep them healthy. Remember that all forms count, so canned, frozen, dried and 100% juice are all good! Buy fruits and vegetables that are on special, and try to take advantage of canned and frozen sale...

It can be very challenging to stretch food dollars. Keep in mind that all forms count – canned, frozen and juice are also packed with nutrition. Watch for specials and sales on frozen, canned and juices, in addition to fresh. Click here to access a free brochure call...

Citric acid is used in foods to enhance flavor and inhibit bacterial growth. Malic acid is also used in foods to enhance flavor. They do occur naturally in foods; however, when they are used for these purposes, they likely are produced chemically by a chemical company. You...

Fruits and vegetables vary in their nutrition content and potential health benefits. The best recommendation to assure that you are receiving all the health benefits that they have to offer is to consume a wide variety of colorful fruits and vegetables every day. To see ho...

It is true that overcooking vegetables is associated with more loss of some nutrients, although not all. However, cooking past the crisp tender stage until vegetables are a little softer but not overcooked does not result in major differences in nutrient content.&nbs...

There are many claims about the benefits of juicing, most of which are not backed by scientific evidence. However, juicing can be a convenient way to consume fruits and vegetables when on the run or for something different. Juicing different combinations of fruits and vege...

Carrots and beets do contain more sugar than many vegetables, but less than most fruits. One carrot, 7 inches long, contains 5 grams of sugar, while 1 medium beet contains 6 grams of sugar. By comparison, one banana contains 19 grams of sugar and a large apple contains 25 ...

It is difficult to say. We have no way of knowing what the nutritional value of an apple was 100 years ago since methods of analysis that are available today were not available then. Many factors affect nutritional value including environmental conditions suc...

Brown sugar and raw sugar are both brown beca us e they contain molasses. Molasses is one of the byproducts formed when sugar is refined from sugar cane juice (or sugar beet juice). Brown sugar is made by adding molasses to white sugar. Raw sugar, also called Turbinado, De...

I’m afraid not. While fruited yogurt contains some fruit, you’d have to eat several cups of yogurt to get a serving of fruit. You might try making a smoothie with yogurt and frozen and fresh fruits and vegetables. It will taste like yogurt, but you can add one ...

The nutritional value of produce depends on many different factors, including weather, amount of sunlight, storage conditions and also, when it is picked. However, differences in nutrition between ripe and unripe produce are likely small since produce is usually picked whe...

The total carbohydrate content of a medium banana is 30 grams, of which 19 grams is in the form of sugar. The remainder is in the form of starch. Click here for more information about bananas. If you are not sure how to fit bananas or other foods into your diet, I would en...

You may want to plan your diet with the help of MyPyramid.gov by clicking here. You can enter your information and get a plan that is suitable for your height and weight. There are also tips for vegetarians on the site which you can get by clicking here....

There are many healthy options in the store and what you choose will usually depend on whether it will be used as a meal or snack. I would suggest that you use mypyramid.gov as a guide to planning meals and snacks. Click here to see what the best choices are in each food g...

People who study plants (Botanists) will tell you that fruits are the parts of the plant that have seeds. Nutritionists view fruits as parts of the plant that have seeds and are usually sweet, juicy and eaten for snacks or dessert. So while tomatoes and cucumbers are fruit...

Nopales, or pads from the prickly pear cactus are enjoyed in many countries of the world. They are an excellent source of vitamin C and magnesium and a good source of fiber. The are not very high in beta carotene. The diet during pregnancy should include a variety of foods...

The nutritional value of produce depends on many different factors, including weather, amount of sunlight, storage conditions and also, when it is picked. However, differences in nutrition between ripe and unripe produce are likely small since produce is usually picked whe...

Soda is a huge source of sugar. Other obvious sources are sweet foods, like baked goods, desserts and ice cream. A Registered Dietitian may be able to help with overeating. You can find one in your area by going to eatright.org....

Fruits and vegetables, nuts and whole grains are the best sources of fiber in the diet. You can check the amount of fiber for many fruits and vegetables by clicking here and looking at the nutrition facts panel at the bottom of the page....

As yet, there are no specific dietary recommendations for restless leg syndrome. It is generally recommended to eat a well-balanced diet and in some cases, to avoid caffeine and alcohol. However, it is best that you check with your doctor about treatment recommendations. M...

It is not true that standard fruit and vegetables bought from supermarkets are so contaminated with pesticides that it would be healthier for children to not eat them. The benefits of eating fruits and vegetables far outweigh any potential risks. There are guidelines for l...

Everyone reacts differently, but some vegetables like beans, and those in the cabbage family, can cause more gas for some people. You might want to note if some are particularly bothersome and begin with smaller amounts of those. Many people also get gas when they first st...

Instructions for cooking frozen vegetables are on the package. The time will vary somewhat depending on the vegetables. For best quality, follow the instructions on the package. If you are re-heating a vegetable that has already been cooked from frozen, you ...

Many fruits and vegetables are good sources of potassium, but there are some conditions, like kidney or heart failure, that require a diet low in potassium. Some fruits and vegetables that are low in potassium (with less than 100mg of potassium in ½ a cup) are: Appl...

The old recommendation was for a combination of fruits and vegetables for a total of 5 servings. The new recommendations are for a little more. You can find out exactly how much is recommended by clicking here....

Fruits and vegetables contain different amounts of vitamin C. When they are juiced, most of the vitamin C can be found in the juice. You can check the vitamin C content of many fruits and vegetables here, in our database,...

It’s great that you are interested in promoting healthy eating and Fruits & Veggies—More Matters in schools. We develop that can be used with children in the classroom or cafeteria, at health fairs, etc. which you can see here. You could possibly work throu...

Wheat grass is the young shoots of wheat plants. If no instructions came with your wheatgrass, there is some information available on line (Google wheatgrass). It appears that once the grass has grown to its optimal level, you can keep it in the fridge for about a week. It...

The sell date on a package is a voluntary mark that indicates the last date perishables should be sold to ensure top quality. Retailers may take into account that the product may be stored at home after the sell-by date, but it can vary by store. The color, odor ...

There are some studies that show that folks with very low incomes generally buy few fruits and vegetables. As income increases, they buy more fruits and vegetables and so consume more of the vitamins and other nutrients that fruits and vegetables provide....

Your sister’s dedication is to be commended. Fruits and vegetables are wonderful sources of many nutrients that are essential for health, but may not provide all the nutrients needed by someone who is seriously ill. Fruit and vegetable juices may provide little prote...

Botanically, they are a fruit because of what part of the plant they are. In a cooking sense and in terms of how they are used in meals, tomatoes and cucumbers are a vegetable. Believe it or not, there was an actual ruling on this issue in 1883 by the Supreme Court. Part o...

Pregnant women should ideally eat a great variety of fruits and vegetables to make sure that they get a wide variety of nutrients. All fruits and vegetables are suitable, and trying to eat fruits from every color group (red, yellow/orange, blue/purple, green and white) is ...

Since apples contain carbohydrate, they have the potential to affect blood sugar. However, this does not mean they cannot be eaten by a person who is following a diet for diabetes. The sugar content will not be affected by the degree of tartness. If this individual is uncl...

The primary consideration for weight management is overall calorie intake for the day in relation to your physical activity. Since most of your activity takes place during the hours you are awake, it is best to consume more of your calories during that time since that is w...

Adding water to juice will dilute the concentration of nutrients in the juice. If she is drinking the full 2 cups of diluted juice, she will get the amount of nutrients that was in the 1 cup of juice that was diluted with 1 cup of water....

Congratulations on your weight loss! Dried fruit can be a delicious part of a healthy diet. Drying the fruit removes the water and very little else, so one apple sliced and dried, has the same calories as the original apple. Since the water has been removed but all the sug...

Congratulations on your interest in life-long nutrition! Beans and nuts are the best vegetable sources of protein; most fruit are not good sources. Variety and moderation are essential for good nutrition. You can create a customized diet for yourself at mypyramid.gov that ...

Fruits and vegetables are important because of the wide variety of nutrients they provide that can’t be obtained from other foods. The serving recommendations are to assure that adequate amounts of these nutrients are obtained. Recommendations are based on age and ac...

It’s great that you worked out your diet and are feeling well now. Many of the same things that you are doing now will apply when you come here. For instance, avoiding fried foods and high fat foods, eating low fat foods, and eating fruits and vegetables. In terms of...

The 5-A-Day campaign has been replaced by Fruits & Veggies More Matters® since most of us need to eat MORE fruits and veggies each day. Many nutrients needed for good health come only from fruits and vegetables. Eating fruits and veggies can also help with maintain...

We do not have such a store anywhere. We sell educational items through our online store. If it is a retail grocery store, they may be able to provide that information to you through the corporate office....

The recommended storage for pears, peaches and apples is to store ripe fruit in the refrigerator. The fruit deteriorates more quickly at room temperature, and that would include nutritional value as well. Click here to see tips on storing fruits and vegetables....

Most fruits and vegetables are low in calories because they are low in fat (avocados, olives and coconuts are exceptions). You can find out how many calories are in particular fruits and veggies by clicking here and checking the nutrition facts panel for each one....

Our brochures are available through our catalog, which you can access by clicking here. As far as free downloadable materials, there are some in the kids section of this website, or can be found on our children’s website at http://www.foodchamps.org/. Other free mate...

Refrigerating unopened canned food should have no effect on the quality. Some people prefer canned fruit, juices and some vegetables to be chilled for eating. Of course, once opened, all leftover canned food should be placed in the refrigerator....

Most fruit contains sugar and so must be “counted” in the diabetic diet. Some fruits with less sugar are strawberries (8g in 8 medium berries), kiwi (13g in 2 fruit) and tangerines (9g in 1 medium fruit). You can find the amount of sugar in many fruits by click...

There are no specific fruits and vegetables that promote healing. However, when one is recovering from surgery or an injury, it is important that dietary choices are healthful, and that includes having fruits and vegetables in the diet. Nutrients in fruits and vegetables a...

Most fruit does not ripen further after cutting. In future, check for ripeness before you cut the cantaloupe. It has a distinctive smell when ripe, and the blossom end will “give” a little when pressed. If it is not ripe when you buy it, ripen at room temperatu...

The 5-A-Day campaign has been replaced by Fruits & Veggies More Matters® since most of us need to eat MORE fruits and veggies each day. Many nutrients needed for good health come only from fruits and vegetables. Eating fruits and veggies can also help with maintain...

Since apples contain carbohydrate, they will raise blood sugar. Blood sugar will increase more slowly if the apple is eaten whole versus consuming juice because the fiber in the apple helps to slow absorption some. The increase in blood sugar is not harmful. A person who h...

I recommend that you check the WHO website for their official recommendations, you might start here: http://www.who.int/dietphysicalactivity/fruit/en/ You can click here for the number of cups recommended by the USDA....

It’s great that your daughter loves vegetables. One alternative would be to buy nonfat or low fat Ranch dressing or see if she likes other nonfat varieties. You can also make your own using the powder mix and nonfat ingredients. Click here to see some recipes for hea...

There are numerous reasons to plan healthy menus. For children and teenagers, it is important for their growth and overall health and well-being, as well as getting them in the habit of eating healthfully as adults. Eating healthfully is important for adults to manage weig...

A healthy menu includes a variety of foods, including many fruits and vegetables. You can create a healthy diet for yourself at http://www.mypyramid.gov/ . Click here to see how many fruits and vegetables you need each day....

Children need all the nutrients so that they can grow normally. Food is the best way to provide nutrients (instead of pills) and you can create a balanced diet for your child here at www.mypyramid.gov....

All edible mushrooms can count towards your intake of fruit and vegetables. One serving is ½ cup. By the way, did you know that recommendations have increased from 5 a day? Click here to see how much you should be eating each day. You can find some delicious recipes...

There are no specific fruits or vegetables that will help with fat that accumulates in the belly. Weight management is the best approach to control accumulation of fat. Consuming recommended amounts of fruits and vegetables is ideal as part of a weight management program t...

I’m afraid not. Cellulite often worsens with weight gain, and eating lots of fruits and vegetables instead of fatty foods can help prevent weight gain, but there is no particular fruit or vegetable that will make cellulite disappear...

All fruits and vegetables contain fiber. Some that are very good sources are apples, pears, raspberries, spinach and most kinds of beans. You can check the amount of fiber for many fruits and vegetables by clicking here and looking at the nutrition facts panel at the botto...

We do not have such menu planning resources. There is a website for the Assisted Living Federation of America – http://www.alfa.org/ – which has a variety of resources and may connect you with others as well. I also suggest you contact your local area Office of...

Weight gain is a result of consuming more calories than what is expended through activity each day. Most fruits and vegetables are high in fiber and water, which makes them filling and lower in calories. Usually, one will get full before too many calories from fruits and v...

Lactaid® Milk is cow’s milk with the lactose reduced and soymilk, rice milk and almond milk contain no lactose. You can buy the first three in your grocery store; almond milk can be found in health food stores. If your cereal contains lactose it will have one of ...

All fruits can be worked into a meal plan for diabetes, but since they do contain carbohydrate, the portions need to be controlled. Blood sugar responses to different foods vary for everyone and are affected by factors such as medications for diabetes and exercise. The Ame...

It is now recommended that we eat more than 5 servings of fruits and vegetables every day. Fruits and vegetables contain many nutrients needed for health, including vitamins, minerals, fiber and phytochemicals. Fruits and vegetables may help prevent weight gain and reduce ...

Eating lots of fruits and vegetables is important, especially for diabetics. Apples contain sugar, but are also high in fiber, so 4 apples a day would probably not increase your blood sugar adversely. However variety is an important part of good nutrition, so it would be b...

The best resource at this time is the most recent report from the World Cancer Research Fund, which was just published in the Fall. It is an comprehensive evidence based analysis of the current literature on diet and cancer, including fruits and vegetables. You can find th...

One starch exchange and one fruit exchange each have 15 grams of carbohydrate. The starch group includes starchy vegetables such as potatoes, corn and peas, and one serving is ½ cup. One and one-half cups of vegetables from the vegetable group would also have 15 gra...

Children sometimes prefer raw vegetables to cooked so offer both to see which she likes better at the moment. They usually like to dip, so veggies can be dipped in anything they like such as Ranch dressing, salsa, cheese sauce, light sour cream, peanut butter or applesauce...

All types of fruits and vegetables can help with preventing hypertension and some forms of cancer. A wide variety of fruits and vegetables will allow you to get all the nutrients your body needs to stay healthy. Eating MORE fruits and veggies every day can also help you to...

Rhubarb can be frozen, and there are a number of different ways of doing so. There is a website – www.rhubarbinfo.com/ - that has everything you want to know about rhubarb, including how to freeze it. Enjoy!...

Replacing one starch with an apple is fine. Adding more fruits and veggies, especially without anything added to them, is almost always good. It’s now recommended that we aim for more than 5 servings of fruits and veggies each day, but if your blood glucose is well c...

We no longer carry brochures or lists of fruits and veggies by color group. We use color as a message to encourage a variety of choices, and we promote eating a wide variety of colorful fruits and vegetables every day....

5-A-Day has been replaced by Fruits & Veggies More Matters and you can find out more about this initiative by clicking here. The current recommendations are for MORE than 5 servings of fruits and vegetables each day, and you can find out the recommended number of daily...

Consuming fruits and vegetables is associated with a lower risk for heart diseases, some cancers, type 2 diabetes, and obesity. That is, those who consumed higher amounts of fruits and vegetables had decreased risk for chronic diseases. Click here to see other reasons for ...

Corn is a good source of Vitamin C, it contains fiber, and it is low in fat. Corn is a good vegetable to include as part of a diet that includes a variety of colorful fruits and vegetables. For some recipes that use corn in different ways, click here...

Lycopene does become more accessible when cooked, and there is some evidence that other phytochemicals, including beta carotene and anthocyanins are also better absorbed when cooked. Cooking and pureeing break down the cellulose, or fiber, (which we don’t digest), an...

The Acai berry has been used by natives of Brazil for a long time. It is harvested from a specific palm tree found in the rainforests of Brazil. It is a small, round berry that is available dried or as juice. It has a high antioxidant activity, which is one of the ways tha...

All fruits can be part of a diabetic diet. Most tropical fruits are sweet so need to be “counted” as part of your carbohydrates, but they are also brimming with nutrients that you need to be healthy. Some fruits will raise your blood sugar more than others, and...

I am not aware of anything in spinach that would make your feet tingle if you eat large quantities. If this is something that has been going on for awhile, I would suggest you consult with your doctor in case it is a symptom of something else, and minimally, to be comforta...

The most that I can tell you is that it was grown in the USA. Sometimes, the supermarket tells where the produce is from i.e. “Washington State apples” etc. If it is not given on the display, the produce manager may know....

Prunes and other fruits and vegetables that are high in fiber are most helpful with constipation. Prunes are especially helpful- fresh from the package, stewed or as prune juice. Old fashioned “prune therapy” recommends 4 oz. (or more)of warm prune juice before...

Fruits and vegetables are essential for good health. They provide nutrients including vitamins, minerals, fiber and phytochemicals in significant quantities. Most fruits and vegetables are low in calories and fat, so can help to prevent weight gain. Eating fruits and veget...

You can eat northern beans green from the vine. However, cooking them helps to make them more digestible. You may experience gastric discomfort by eating them raw. You should be able to grow them in
Alabama
. I suggest you contact your local cooperativ...

Fruits and vegetables, nuts and whole grains are the best sources of fiber in the diet. You can check the amount of fiber for many fruits and vegetables by clicking here and looking at the nutrition facts panel at the bottom of the page....

You do have quite a challenge. I strongly suggest you consult with a registered dietitian who can help you plan meals with consideration of your husband’s medical condition. You can find one in your area by asking your physician or at http://www.eatright.org ...

Antioxidants reduce the harmful effects of oxidation in some chemical reactions in the body. Oxidation causes free radicals to form, and these are associated with several diseases, including heart disease and some forms of cancer. Some vitamins, including vitamins C and E ...

Fruits and vegetables contain nutrients that act as anti-oxidants, so consuming recommended amounts will provide them in the diet. The recommended level for intake of anti-oxidants is not currently known. Your best assurance for obtaining adequate amounts of anti-oxidants ...

Liquefying fruits and vegetables will not kill vitamin and nutrient content. Some vitamins are affected by exposure to light, air, and cooking in too much water. Prepare vegetables as close to serving as possible, and store leftovers covered in the refrigerator....

Wash the greens well under running water- a colander is helpful. Gently shake off as much water as you can then blot the leaves with paper towels, or dry in a salad spinner if you have one. Wrap the whole batch in a couple of paper towels and store in a zip top bag in your...

The richest sources of plant proteins are dried beans and nuts. Half a cup of dried peas or beans, (like kidney beans, garbanzos or pinto beans) or one ounce of nuts contains as much protein as an ounce of meat....

Most vegetables are safe to eat raw, and the peels of many can be eaten if they are washed well. While it is safe to eat them raw, some, like potatoes, artichokes, dried peas and beans, and a few tropical ones like breadfruit, plantains and true yams are much more easily d...

Rap artichoke forcefully against the counter top or cutting board to separate petals. Soak in lukewarm water for a few minutes to clean. Drain. Remove stem and dark outer petals. Cut off top 1/3 of artichoke and remove thorns on the end of petals with scissors. Open artich...

Rinse under running water- a colander is helpful to mix them around in and make sure you rinse all surfaces. The white layer is called the bloom, and it is nature’s preservative to stop the fruit from spoiling and drying out. It is definitely safe to eat....

The water content of fruits and vegetables will vary. In general, they have a relatively high water content, but some of the watery, crisp types of vegetables and juicy fruits such as lettuce, cucumber, and apples or oranges have more than the starchier ones such as p...

The reason that tomatoes should not be refrigerated is that the taste and texture deteriorate once they are chilled. If they will spoil before you use them, it’s better to refrigerate them once they are really ripe, but know that the quality might not be exactly the ...

Many vegetables can be eaten raw or cooked, and children often prefer them raw. You might choose one new vegetable each week, look it up in our database here to see how to select and store it, then check here for recipes for both cooked and raw vegetables that you might en...

There is no information on the preferred salad greens for children. I would encourage offering a variety of different greens to children. It might be best at first to avoid those that are more bitter and strong flavored until the child gets used to eating greens....

They can be kept until you decide by their appearance that you don’t want to use them, such as excessively brown, soft, etc. Small brown spots can be cut out and the apple can still be used for baking.
...

It will depend on what form you are eating. In general, a small to medium piece of fruit is a serving. A serving of cut-up fruit and vegetables is ½ cup; a serving of dried fruit is ¼ cup, and a serving of lettuce greens is 1 cup. Recommendatio...

A: I’m guessing that you are talking about fruits and vegetables. Eating fruits and veggies everyday is important because they provide nutrients that our bodies need to function at its best. Eating fruits and vegetables every day also replenishes wat...

A: Jicama is a unique and tasty Mexican fruit, rich in fiber and Vitamin C! A cousin of the sweet potato, it has a crisp texture and a sweet taste. A jicama can be enjoyed just as it is, after removing the skin (just like you’d peel a potato) and cutti...

I’m glad you enjoyed it! Jicama is best grown from seeds. Check with your local garden stores or on line. Click here for a great recipe using jicama and here for more information on this delicious tuber.
...

A: While potassium balance is important for muscular function and cardiovascular health, there are some conditions that require the adoption of a low-potassium diet. It’s great that you’re actively seeking nutritious foods to eat that still allow you ...

Green peppers are very high in vitamin C- 1 medium pepper has almost double the amount you need in a day. They also contain small amounts of vitamin A, fiber, iron and calcium. Onions are high in vitamin C, a good source of fiber, and contain small amounts of iron and ca...

The fruit is very good for you. Regular Cool Whip contains 1g sugar and 1.5g fat in 2 tablespoons, so if you top your fruit with ¼ cup each time, you will add 4g sugar and 6g fat to your diet each day. This amount of extra sugar should not be a problem, but these ca...

A: We encourage eating fruits and vegetables as part of a weight loss plan because in addition to being nutritious and providing important nutrients, they help to promote feelings of fullness and delay hunger between meals, while not providing a lot of calories. ...

Watermelon is good for diets. Two cups of watermelon (diced) contain 80 calories, 0 fat, 21g carbs (17 of them sugar) and no sodium. Watermelon is an excellent source of vitamins A and C and contains lycopene, a phytochemical that is good for health. It also provides small...

I’m afraid not. Vitamin D is called the “sunshine vitamin” because our body makes it when the sun shines on our skin. (How much is made depends on the time of year, skin color and sunscreen use as well as other factors). Fruits and vegetables do not conta...

Recommendations tend to be individual based on tolerance, type of cancer etc. You can find some general recommendations and meal planning guidelines from the American Cancer Society at www.cancer.org. If you are having specific nutrition issues, a registered diet...

We don’t have recipes for juicing. However, you can juice any combination of vegetables and/or fruits that sound good to you without including carrots. Some enjoy combinations of fruit and vegetable juices. Use your imagination!...

Generally people with high blood pressure are advised to have less sodium (salt), and to lose weight if overweight. Most fruits and vegetables are low in sodium and can be helpful with losing weight. For these and other reasons, eating more fruits and vegetables improves h...

“Not getting good meals” can mean many things, but often includes too much junk food and not enough fruits and vegetables. If your son likes fruits and vegetables, you might consider sending some of his favorites back with him. If not, providing selections that...

You can find a diet scale for weighing food at most home goods stores. To see how many calories you need to lose weight, visit www.mypyramid.gov. The delicious recipes on this site can easily fit into a weight loss plan and will provide variety and interest.
...

The 5 A Day for Better Health program promoted consumption of 5 servings of fruits and vegetables a day before recommendations were increased. That program has been phased out and Fruits & Veggies—More Matters ® is the new campaign to encourage...

Although cucumbers are botanically a fruit, they are a vegetable in the culinary sense, which is why they are listed as such. The same applies to tomatoes, squash and several other foods that are commonly used as vegetables. Believe it or not, there was an actual...

Many different factors can affect the quality of produce that you buy including weather, season, ripeness, storage conditions, storage time or a combination of these. Click here for tips on selection and storage of fruits and vegetables....

All fruits and veggies are healthy for us, click here to learn more. The key is to eat a colorful variety every day, and meet recommendations. To see how much you should be eating each day, click here. For some delicious quick recipes to meet your recommenda...

All fruits and vegetables are good for weight loss, and can fit into a weight loss plan. Their main advantage for weight loss is that they are high in fiber and water and low in calories relative to the amount you can eat. Fruits and vegetables that are crunchy tend to hav...

There are no specific fruits and veggies that have been shown to promote a healthy mind. However, food patterns that include plenty of colorful fruits and vegetables may be associated with overall health, including a healthy mind. Click here to see how much you s...

There is no evidence that juicing will prevent cancer recurrence. I would encourage a well-balanced healthful diet as well as a healthy lifestyle that includes exercise, stress management, adequate rest etc. as a general approach to overall disease prevention. Al...

Although fruits are very healthful and are low in calories relative to the amount you can eat, they do contain more calories than most vegetables, with the exception of starchy vegetables. The recommendation is lower for fruits to allow adequate amounts of all foods t...

Beets can be boiled, whole and unpeeled in water until soft. The red color will stain fingers, so either wear gloves, or use a fork and knife to slip off the peel once cooked. Greens can be eaten raw or cooked. Click here for more information on beets.
The different varie...

A ½ cup serving of strawberries has 42.3 milligrams of Vitamin C; ½ cup of blueberries has 7.2 milligrams and 1 medium kiwi fruit has 70.5 milligrams. Our Fruit and Veggie Database will give you information about other nutrients in these foods.
...

When properly cooked, nutrient loss from fruits and vegetables is small. Overcooking will result in the most loss of nutrients. When they are prepared for freezing, the loss of nutrients is also very small. Commercially frozen fruits and vegetables are proce...

Bananas don’t tend to be bad for GERD, however, everyone reacts to foods differently. Avoid them and any other foods if they cause discomfort. Discomfort tends to be caused by caffeine, mint, citrus fruits, tomatoes, soft drinks, peppers, spicy foods, high...

According to government statistics based on the Behavioral Risk Factor and Surveillance Survey (BRFSS), about 24.3% of adults reported that they ate fruits and vegetables 5 or more times a day. However, the current recommendations for most adults are actually 7 to 13 ...

The wheels are for sale at a reasonable price in our catalog, which you can view here. There is also information on selection, storage and handling for each fruit and vegetables on this site, which can be viewed here....

School lunches are planned to meet certain standards related to fat, salt, and calories. To get more information, your foodservice director may be able to tell you who to contact at the district level where lunches are planned....

Yes. Simply wash, remove the stalk, slice or shred, and freeze. You might consider freezing the amount you expect to use in the recipe in separate bags or containers, so that you will be able to thaw only the amount you want to use. You can find good zucchini recipes here....

I am not aware of any recommendation to reduce fruit intake for patients with cancer. While fruits do contain sugar, they also contain a whole array of nutrients that may be tremendously beneficial, and whole foods are a much better choice than supplements. (All our cells ...

We have some downloadable materials for kids on this site (click here) and on our new site for kids – www.foodchamps.org. You can also find materials at www.fruitsandveggiesmorematters.gov . The materials in our catalog are available at a reasonable cost, and ca...

The new pyramid suggests 6oz of grains per day for some groups, including girls age 14-18 and boys age 9-13. Half your grains should be whole grains. These are in addition to the fruits and vegetables you should be eating each day. Click here to see how many fruits an...

I’m sorry to hear that you feel that your school meals are unsafe. The Student Council might try to get help from the parents (a petition drive for example) then approach your Principal about improving the situation.
Most school lunches are supposed to provide 1/3 o...

Depending on what type of vegetarianism you plan to follow, you need to become familiar with what foods will meet your dietary requirements. If you are breastfeeding, your requirements for calories and nutrients will be higher, and you need to be sure you are meeting ...

In general, ½ cup of vegetables, fruits and juices is a serving. One cup of leafy greens such as lettuce, and ¼ of dried fruit is a serving. For whole fruits, a small to medium piece would count as one serving. ...

The wax that is used on fruits (and vegetables) is applied to stop them from drying out.
It is safe to eat. In fact it’s similar to the wax that is found in chocolate bars, so most of us eat it without even knowing!. Some wax will be removed when you wash your ...

It is generally recommended that young teens do not lose weight, but instead, try not to gain any more as they grow. Eating lots of fruits and vegetables can help. Click here for great recipes using fruits and vegetables, and here for help with ways to get more into y...

Fruits, vegetables and whole grains are good sources of fiber. Click here for fruits and vegetables that are good and excellent sources of fiber. Click here to find out how many servings of fruits and vegetables are recommended each day. It is also important to drink enoug...

The nutritional benefits of yogurt used in cooking will be similar to when it’s eaten raw, although some vitamins may be destroyed by heating. Additionally, active cultures that are in uncooked yogurt will also be destroyed by heating. However, you will sti...

Including juices in his diet is okay, especially vegetable juices which are lower in sugar. Juice from sweet fruits and vegetables would still have to be “counted” in the carbohydrates in his diet. The very best way for him to increase fruit and vegetable intak...

Celery does not increase the metabolic rate. Celery is however very low in calories- one 8” stalk contains only 6 calories. This makes it very useful for weight loss, since one can get a lot of eating pleasure from celery and consume very few calories. Perhaps most i...

Slow cooker recipes usually suggest adding all but the quickest cooking vegetables together, and in this case, meat, onions, carrots and potatoes would go in together. You can find other recipes using fruits and vegetables here.
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It is difficult, if not impossible to make kids eat veggies if they don’t want to. There are some tips that will help. First and foremost, it is important that they see you eating them, and that they be served daily at meals so that kids are used to ...

The new Fruits & Veggies—More Matters® program has replaced the previous 5 to 9 A Day for Better Health Program. Although the current recommendations for fruit and vegetable intake for most adults are in the range of 7 to 13 servings a day, the program d...

I’m assuming you mean drinking 100% juice instead of eating whole fruit. The calorie content of your diet will be affected by the amount of juice that you drink. A serving of juice is ½ cup, and will have a similar number of calories to a small to medium ...

It may be good for you to get some help from a Registered Dietitian. You can find one in your area by clicking here. I encourage you to attend any post-surgery nutrition classes offered by the hospital where you had your surgery. The nutrition staff offering these classes ...

We have some downloadable materials on this site (click here) and on our new site for kids – www.foodchamps.org. You can also find materials at www.mypyramid.gov. The materials in our catalog are available at a reasonable cost, and can be viewed here.
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You may preserve your peppers in a variety of ways, including freezing, drying and pickling. Click here to find instructions from the University of California at Berkley on how to do this. You can also find some great recipes for using peppers by clicking here. ...

A serving is one quarter cup of dried fruit, one cup of leafy vegetables, like lettuce, and half a cup of everything else. We’re moving away from servings and moving towards cups, so you can see how many cups are recommended each day by clicking here.
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One cup of heart of palm contains more than 20% of the daily value for vitamin B6, potassium, zinc and copper. It also contains more than 10% of the daily value for vitamin B2, vitamin C and iron. It is low in fat and sodium, and like all fruits and vegetables, contains no...

I’m afraid that there are not any fruits, vegetables, or any other foods that prevent wrinkles or sagging skin. Wrinkles are caused by many factors, including smoking, your life-long exposure to the sun and your genetic makeup. Eating a variety of fruits and vegetabl...

This has not been studied. In the short term, you probably can. For long-term health, it is not advisable to try. Fruits and vegetables do contain important vitamins and minerals, many of which are water-soluble and need to be consumed daily to prevent defic...

That’s a very difficult question because both are very healthy and contain a variety of different nutrients and substances that are important for health. Click here to find more information about the nutritional content of fruits and vegetables, as well ...

That program is currently funded in specific states, and only a certain number of schools in each state receive funding for it. However, it has been expanded, and the hope is that it will continue to be. You would need to check if your state is one of those that recei...

The recommended amount of fruits and vegetables that we should eat each day has increased. Click here to see how many cups you need. One serving of most fruits and vegetables is ½ cup, so a large carrot would be about 1 cup, or 2 servings. The average cereal bowl of...

Pineapples available in the grocery have been picked ripe and can be used immediately. Pineapples should be plump and firm with fresh green leaves on the top. Look for a mild pineapple scent at the stem end. Color may not indicate ripeness, since some varieties are green w...

Potatoes that turn green are producing protective chemicals, and if the potatoes are not otherwise damaged from cutting or bruising, it can be a sign that the potatoes are old and may be rotting. The highest levels are usually in the sprouts. If the amount of greening...

A good resource for that information is the Economic Research Service of the USDA (www.ers.usda.gov). There is information about annual production and disappearance of different fruits and vegetables....

You can make baby food from the foods that you cook for your family. A good way to prepare your own baby food is as follows: cook the food until soft, either by steaming, boiling in a small amount of water or in the microwave. It is recommended that you do not add salt or ...

You can find amounts needed on this site by clicking here. The recommendations are based on those in MyPyramid for age, gender and activity level. You can also view recommended calorie levels by age, and the associated recommendations for fruits and vegetables at...

Green bags are said to work because they absorb and remove ethylene gas, which is produced naturally by fruits and vegetables, but accelerates ripening. I have not yet had the opportunity to try them. Click here for tips on storing fruits and vegetables.
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The orange/yellow fruits are high in beta carotene, and include apricots, cantaloupe and mango. Grapefruits and prunes are also good sources. Click here for information on vitamin A, which is what our bodies make from beta carotene....

The best approach is to estimate as best you can. For instance, in general one cup looks like the size of a baseball. Generally, a small to medium piece of fruit will be equal to a cup. To help estimate, view pictures of one cup portions here. Our kids ...

Kohlrabi can be eaten raw or cooked. To eat it raw, wash thoroughly then peel, slice and add to salads, slaws, or vegetable platters. To eat it cooked, you can peel, chop and add it to stir fries, soups or stews; or steam/boil until crisp or soft (your preference). Enjoy!
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Sunchokes (Jerusalem Artichokes) are native to North America and have their peak season in the fall and winter. You might see them sporadically until fall. If you Google “sunchokes” you might find a source in your area. ...

The following “recipe” significantly reduces the potassium in potatoes but does not eliminate it completely:
Peel potatoes and slice 1/8 inch thick.
Place in warm water. Use 10 times as much water as potatoes.
Soak for 2 hours.
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No, we do not. I suggest you contact your local dietetic association, a local hospital with an outpatient department, or a college with a nutrition program to locate someone who might be willing to come or can refer someone.
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It is very difficult to tell when a honeydew is completely ripe. When purchasing, they should feel heavy. Most melons taste better if left un-refrigerated for one or two days. Click here for more information about selection and storage.
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Corn on the cob can be boiled, baked, grilled or cooked in the microwave.
IN WATER: Choose a pot large enough to hold the amount of corn you want to cook, with room for water to cover the corn. Cover pot and bring water to a boil on high heat. Add husked...

To prevent burning, chocolate can be melted in a pan fitted over a saucepan of boiling water. Chocolate can also be melted in a microwave, but likely won’t require much time. It should be stirred frequently while melting....

I’m not sure how much you are eating each day. Click here to see how much of different foods you should be eating each day. If the amount seems too much, try spreading out over the day in small meals and snacks. For fruits, dried and 100% juice might be le...

Feeding toddlers is sometimes a challenge! Eating a limited number of foods is common in young children, and this too shall pass. Try not to make meal time a battleground, and ask your toddler to try one bite of other foods you have available at meals. Remember that you ma...

Plant sterols are compounds from some plants that reduce the amount of cholesterol absorbed in your intestine. They are added to spreads such as Benecol™, Taking Control™ and Phytrol™ and have been found to reduce blood cholesterol levels when the spreads...

Dried fruits will still have the acid that was in the fruit before drying. However, since they have less moisture, it may be less likely that juice from the fruit will come in contact with the tongue. You would still want to be careful that seeds don’t get ...

Your best bet would be to think variety when planning salads. Iceberg lettuce provides fiber and many people like the taste in a salad. Adding other vegetables to any salad, such as tomatoes, peppers, cucumber, raw broccoli, carrots, etc. will increase the nutrit...

Those in red have additional information about selection, storage and nutritional value. You can click on the word to go to that page. Those in black have not yet been added, but check back for information because we’re updating the site every day....

Offering nutrition advice without being asked can be tricky, and you might be most successful if you are kind and non-judgmental. Eating lots of salty and fatty foods, like those you list, is not recommended. Here are a couple of suggestions:
You might try offering ...

If you have children, his example is important for developing good eating habits in them. Enlist his support for that reason, although there is no guarantee. If you do not have children, you can serve them, but there probably isn’t much you can do beyond that.&n...

Our Fruit and Veggie Database has information about the nutrient content of different fruits and vegetables. You can see what each nutrient does in our Key Nutrients section. Nutrition information is based on the USDA nutrient database.
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Dried beans, peas and legumes such as kidney beans, chick peas, black beans and lentils have a relatively high protein content compared to other vegetables. They are high in fiber, contain almost no fat by themselves, and are a healthy way to get protein in the diet.&...

Glad you like our site. Please visit often as we are continually adding new content.
Here are two references:
Rickman, J.C., C.M. Bruhn and D.M. Barrett. 2007. Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 2.Vitamin A...

The recommended amount for most adults is 7 to 13 servings a day, depending on age and activity level. The amount for younger children is usually less, also depending on age and activity level. Recommendations through other organizations usually say 5 or more to ...

As yet, there are no specific foods that have been proven to be beneficial to eat for arthritis. There is a small amount of research that eating cherries helps some people, but it is not yet proven, and what works for one person may not work for another. Certainl...

Common knowledge says that heating extra virgin and virgin olive oil to high temperatures causes the flavor to break down and so it is recommended that these oils be used without cooking them. The International Olive Council however maintains that olive oil is excellent fo...

Taro contains very little iron, since ½ cup provides only 3% of the daily value.
It is a good source of fiber, (½ cup provides just over 3g) and so may be helpful in relieving constipation. Increasing your fiber intake, drinking adequate water and getting re...

Fruit usually satisfies a sugar craving so it could be simply that you are in the habit of eating baked goods. You might try substituting healthier baked goods (like a fruit cobbler) for your donuts- you can find some in our recipe section by clicking here.
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Gas that comes from eating fruits and vegetables is often caused by the fiber that they contain and people react differently. Your body will get accustomed to this if you increase your intake slowly, over a period of several weeks. Some fruits and vegetables like beans and...

Thank you for your suggestion. Although moms are generally the nutritional gatekeepers at home, we know there are dads who are filling that important role too. Keep checking back for information that is in the works specifically for dads....

An avocado that has gone bad may be exceptionally soft, or not. The best way to find out is to cut it open and check the color. Look for the normal bright yellow-green color. You can cut out soft spots and use those parts of the avocado that still have the normal...

At this time, we don’t have any other cold drinks with vegetables, including tomato juice. However, new recipes are always being added, and your request will help us enhance our choices. You can always try experimenting with combinations.&nbsp...

When you drink fruit juices that are 100% fruit juice, they provide vitamins, minerals and other healthful substances found in the whole fruit, except fiber, so they are one good way to include fruits in the diet. It should say 100% juice on the label. Fr...

Fruits and vegetables are both good for you. They both contain important nutrients and other substances that have been shown to be beneficial for health. Additionally, they both taste great and add interest to meals. The maximum benefit of eating fruits and ...

The difference will depend on how much of the oil has separated and how much you remove. You would need to estimate how much you discard or use a tablespoon to remove the oil. One tablespoon of the oil would contain about 135 calories.
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Oranges are an excellent source of vitamin C, and one provides all the vitamin C you need for a day. Oranges are also a good source of folate (one of the B vitamins) and fiber, and provide some potassium, calcium and magnesium. They also provide phytonutrients. An orange c...

Fruit on the face is certainly not harmful, and if you find it helpful, then enjoy the experience. I’m afraid that there is little research suggesting that applying fruit is beneficial but we know that it’s good for all of you, including your skin, when eaten.
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Pears are high in fiber, as well as a number of other fruits and vegetables, which you can see by clicking on “Fiber” in our Key nutrients section. I would recommend you speak with your physician about using over the counter products. Some general guidelin...

You can see fruits and vegetables that contain iron in our Key Nutrient section. Absorption of iron from these foods can be enhanced by consuming them with a food that is a source of Vitamin C. Sources of Vitamin C can also be seen in our Key Nutrient sect...

We don’t know which book it was, but you might check with Walden Books to see if they can help you. We have an excellent book that describes how to prepare a wide variety of vegetables available in our catalog. You can get to it by clicking here.
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If you are referring to dried plums, they can be stewed and that will change the flavor. Some people prefer them that way. To stew them, cover them with water and refrigerate overnight. The next day, heat to simmering and let them simmer until cooked....

Fruits and veggies are an important part of a meal plan for managing diabetes. However, they do contain carbohydrate in the form of sugar in fruits and starch in vegetables. They are also high in fiber, which helps to delay absorption of sugar. Depending on...

It’s great that you are interested in reducing your cholesterol with diet. The bottom line is to eat more fruits and vegetables and less fatty foods. You can eat more fruits and vegetables by including them at every eating occasion, and making your plate half fruits ...

Adolescence can be trying- for kids and their parents! It is an age for exerting their growing independence, which in your case, may be taking the form of rejecting your cooking. Your son doesn’t need to eat your cooking, but he does need to eat foods that will allow...

For a low fiber diet, canned fruits and vegetables and 100% fruit or vegetable juice work well. Look for fruits packed in juice or rinse the syrup from the fruit to save calories. Click on our weight management section to see more tips for weight control. If...

There is evidence that diets rich in fruits and vegetables and low in fat can reduce the risk of cancer. The American Institute of Cancer Research suggests that the following fruits and vegetables may be particularly helpful: legumes including soy beans, berries, crucifero...

I’m assuming you mean fruits and vegetables. A serving is considered to be ½ cup of vegetables and cut up fruit, ½ of 100% juice, ¼ cup of dried fruit, and 1 cup of lettuce.
Generally, a small to medium piece of whole fruit is a serving.&nb...

Eating fruit is a very healthy thing to do, and most of us don’t eat enough. If you are eating so much fruit that it prevents you from eating other healthy foods like vegetables, protein foods, grains and dairy products however, then you are probably eating too much....

We usually suggest storing in a plastic bag which prevents it from drying out, but foil may work. Celery absorbs odors from other vegetables (like cabbage), so you want to store it in something that will keep it separate from other foods.
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We recommend eating a wide variety of vegetables, and fruits, every day. Each contains different vitamins, minerals and other healthful substances that have been associated with promoting health. To assure that you obtain all the potential health benefits, eat re...

All fresh produce should be washed under running water before eating, even if you don’t plan to eat the skin, such as melons and oranges. Germs can be passed to the flesh when cutting. Wash the produce just before you plan to use it, not when you put it awa...

Raw potatoes are edible, although they may be less digestible, potentially causing gastric discomfort. Any part of the potato that is green should be peeled or cut away and not consumed. This also applies if the potato is to be cooked. ...

Gently wash the beets, leaving the thin skin intact for cooking. It will easily peel off under cold running water after cooking. When trimming, leave at least an inch of the leaf stems attached and do not remove the root. The stem and root are removed after cooki...

Although generally consumed as a fruit, watermelon has been considered both a fruit and a vegetable. To get the facts about why, visit http://www.watermelon.org/pdfs/media/presskit2006/WatermelonFacts.pdf. For some delicious ways to enjoy watermelon (besides by i...

Great! Frozen spinach is just fine and very convenient. By blending you are using the whole fruit and not only the juice, which means that you are getting the benefit of the whole fruit including the fiber. If you are diabetic then you need to “count” the fruit...

Some chemicals may end up inside of the fruit, but most remain outside and can be removed by washing thoroughly. Researchers maintain that the benefits of eating fruits and vegetables far outweigh any risks that may be caused by any chemicals that remain on them....

Any type of processing has the potential to reduce nutrient content. However, the amount lost when fruits, and vegetables, are frozen or canned is very small, and they are comparable to fresh in nutrient value. Further, produce is canned and frozen right after harvest, whe...

Many people have asked us the same question! View our Frequently Asked Questions to see the answer. Check out our Recipe database to see delicious ways to include tomatoes and other fruits and veggies in your diet.
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The exact relationship between fruits and vegetables and cancer risk is not entirely clear, and is likely related to several factors. The scientific literature suggests that the benefit may be a result of foods and substances in foods working together as opposed to sp...

We have some tips for weight reduction which are in our “Frequently Asked Questions” section, and in our Weight Management section. You can also develop a meal plan based on your age, height and weight at www.mypyramid.gov. You may also consider consu...

It depends on what the particular issue is. Strawberries are high in fiber, and they do contain seeds. Sometimes a high fiber diet is indicated, and other times a low fiber diet is needed. I suggest you consult with your physician or a registered dietitian r...

Many people have asked us the same question! View our Frequently Asked Questions to see the answer. Check out our Recipe database to see delicious ways to include tomatoes and other fruits and veggies in your diet.
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Juices that are 100% fruit juice will be similar in nutrient content to fruit from which they came, with the exception of fiber. Pomegranates and blueberries do contain modest amounts of Vitamin C. Read the label to be sure that the juice blend is 100% fruit juice and look...

Eating lots of fruits and vegetables as part of a healthy diet can help to reduce cholesterol levels which may help with reducing plaque in the arteries. Studies suggest that men who eat more fruits and vegetables are less likely to have an enlarged prostate, but it does n...

Thanks for asking! September is now Fruits & Veggies More Matters Month. The Federal guidelines now suggest more than 5 servings of fruits and vegetables each day for most people, so our new slogan and logo reflect that change. You can find tips to include in your news...

Green onions are a good source of vitamins A and C, contain some folate (a B vitamin), fiber and chromium, and small amounts of many other nutrients including potassium, iron, calcium and magnesium. They are members of the Onion family and contain phytonutrients. Beets are...

Picky eaters can be trying. Click here for some suggestions on helping them eat more fruits and vegetables. It would be best to ask your granddaughter’s doctor to recommend a multivitamin if one is necessary.
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I am sorry that your grandson has this condition. You could use the help of a Registered Dietitian and can find one in your area by clicking here. Alkaline foods do not necessarily reduce reflux, since most of the acid that causes the pain is produced by the stomach, but c...

A variety of foods is best for good health. You can plan your diet and get suggestions for each food group at www.mypyramid.gov Many fruits, vegetables and other foods can be purchased ready to eat or ready to cook so that you can have a healthy diet even if you don&r...

You can eat fruits and veggies throughout the day to help calm your hunger. You can find out how many cups you need each day by clicking here. We recommend increasing your fruit and vegetable intake slowly (one or two extra servings each day every week) since sudden i...

It’s wonderful that you are including more plant based foods for you and your family. It is important that young children, like yours, get enough nutrients to support their growth, and without knowing exactly how they are eating and growing, it is difficult to say if...

If they are wet from condensation then spreading them out on paper towels should allow them to dry quickly. Discard any that have become leaky or moldy. If you don’t plan to use them within 3-5 days, it may be best to freeze them. Freeze on a cookie sheet, unwashed. ...

You can find nutrition information in our database by clicking here. Mushrooms are a good source of riboflavin (a B vitamin) and copper, and provide small amounts of potassium and some of the other B vitamins....

We often suggest two snacks each day, often mid morning and mid afternoon, but it depends on when you eat meals. Snacks are meant to be a “mini meal” to provide nutrients you need and prevent you from getting ravenously hungry before your next full meal. Each o...

There are about 80 calories in one medium orange. You can find out about some of the other nutrients in oranges by going to our database here. If you eat 8 oranges a day it will contribute about 640 calories to your diet and will probably prevent you from eating other frui...

Calcium fortified juices are good sources, and some vegetables including collard greens, spinach and dried peas and beans also provide significant amounts. You can check on the amount of calcium in many fruits and vegetables in our database here....

How many pieces of waffle you have depends on how many calories you need to eat. If you are trying to gain weight you may be able to eat more pieces than if you are trying to lose weight or stay at the same weight. Plum sauce is high in sugar, and we suggest only one servi...

I suggest starting slowly with daily goals for including healthy foods. Goals to increase fruit and vegetable consumption might be a good place to start. For instance, you could set a goal to substitute a piece of fruit for high calorie snack foods, or a goal to ...

You can find great ways to cook vegetables in our “Top ten ways to cook almost anything” on our website here. Most vegetables are best cooked just until tender since this allows them to retain most of their nutrients.
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You can make homemade juices by juicing any combination of fruits and vegetables that you choose. You will need an electric juicer for most vegetables and some of the less juicy fruit. Recipes for jams and jellies can be found by “Googling” “making j...

According to the Food Buying Guide for Child Nutrition Programs issued by the Food and Nutrition Service, one pound of artichokes As Purchased equals 0.23 pounds of cooked, drained artichoke, about 1/3 cup cooked artichoke from bottoms only, and about 2/3 cup cooked, drain...

It’s great that you have incorporated fruit and veggie activities into your teaching. With the change in the program from 5 A Day to Fruits & Veggies—More Matters®, we have updated our activities for children. There are some activities related to &...

This is difficult because there is no evidence that kids require a warm lunch. The main issue here seems to be that it may limit choices somewhat at a time when you are trying to introduce new foods, or if your toddler is a picky eater. It’s not clear what...

Fruits and vegetables are good ideas for healthy snacking. Whole fruit (like grapes, berries) or cut up veggies that he likes (perhaps, carrots, celery) would be good to send in. You could also add a dipping sauce (perhaps peanut butter, applesauce or ranch dressing) in a ...

Our kids’ website – www.FoodChamps.org - has an “Eater Meter” that can help kids track their fruit and veggie intake, as well as other activities and recipes to help make eating fruits and vegetables fun. ...

These values are generated from a USDA nutrient database. Differences are likely due to rounding. There may also be a small amount of fat (less than 1 gram) that would not show up on the nutrition information....

It is safe to eat those potatoes. Cut off the sprouts and use the potatoes as you would normally. The sprouts have used nutrients from the potato to grow, so have further reduced the nutrients available.
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There is some evidence that soy protein in the daily diet may fight coronary heart disease, the number one cause of death in the United States. When included in a low-fat and low-cholesterol diet, it may help to lower cholesterol. Other reported benefits of soy are less cl...

Canned and frozen vegetables are both full of different nutrients. There may be small differences due to processing. Click on our current “About the Buzz”, to read about the nutritional value of all forms of fruits and vegetables....

Fruit and vegetable recommendations vary by person depending on age, gender and activity level and range from 7 to 13 servings a day for most adults. These numbers represent total intake of fruits and vegetables. Click here to find the recommended intake for you; Frui...

Yes, it is definitely worth it. There may be some minimal loss of nutrients, depending on cooking method, but overall, adding fruits and vegetables to recipes is one good way to increase consumption and nutrient intake. Click on our “About the Buzz” s...

Sounds like a good project. Your science project should give you the answer to that question! It may depend on the fruit or vegetable – storage guidelines differ. Click here to see our Fruit and Veggie Database which has storage recommendations.
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Please check with your health care provider or the American Diabetes Association for appropriate diets for diabetics. You can find a Dietitian in your area who will be able to help you at the American Dietetic Association.
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All three are nutritious vegetables. You can visit our vegetable database here to find nutrient information for each. Each vegetable has videos that will help you select, store and use them. You can also get to our video center here.
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These are appropriate pureed vegetables to offer your baby beginning at 5-6 months. In addition to fiber, fluid is important in preventing constipation. Your baby still needs to be drinking his recommended amount of breast milk or formula, and offered 1-2oz of water during...

The article is probably referring to orange juice with calcium added. Each item you list, including calcium fortified orange juice, contains close to 300mg of calcium, which is about 1/3 of the amount recommended for the average adult. An orange itself contains 52mg o...

Radishes can be added to stews, or thinly sliced and added to stir-fries. They can also be pickled. Learn how to choose good ones in our new video center, here.
Like pumpkin seeds, it is safe to bake and eat squash seeds....

Half a cup of shelled, boiled peanuts contain 286 calories, 12g protein, 20g fat and 8g fiber. They are an excellent source of magnesium, manganese and copper and a good source of folate, thiamin, vitamin E and zinc....

Microwaving food is completely safe. Any type of cooking changes the molecular structure of food, and may cause a small loss of nutrients. Nutrient losses with microwaving are similar to nutrient losses with steaming, and they are very minimal. ...

You can click on Fiber in our Key Nutrients section to see what foods are Excellent and Good sources of fiber. If you want to know the fiber content, visit our Fruit and Vegetable Database to see the content of specific fruits and veggies....

Dried fruits are great for a snack – about ¼ cup is equivalent to a serving of fruit. However, dried fruits are not a good substitute for a meal. They can be included at meals as part of a salad, or in a side dish like a rice pilaf or with a cooked v...

I would encourage you to speak with your doctor about your desire to lose weight. He/she can advise you about how much you should weigh for your height, and provide some recommendations for you. Since you may still be growing, it is important not to go on a stric...

Good vegetable sources of protein are dried beans and peas such as black beans, navy beans, kidney beans, etc. and lentils, and split peas. Check out our Recipe section to see some delicious recipes that use beans and peas....

It’s actually better to wash your fruits and veggies BEFORE you peel, cut or slice them. Use a vegetable brush for those things that have been in dirt like potatoes and carrots and other root vegetables, as well as watermelon and other melons. You shouldn’...

The number of calories you should have in a day depends on a number of things such as your current height and weight, how much you are growing right now, and your activity level. Rather than focus on calories, I would encourage you to focus on what types of foods you ...

We encourage everyone to eat a variety of colors of fruits and vegetables every day. This will make it more likely that a wide range of nutrients will be consumed, since different nutrients are often associated with different colors of fruits and veggies. Click here to fin...

Dried fruit contains most of the nutrients of fresh ones since only the water is removed by drying. Nutrient losses during the drying process are usually small. 100% juice contains little or no fiber, but contains most of the other nutrients found in fruits and vegetables....

You may be able to download and print materials from a variety of sources, and you can find some of them at our healthy resources. You may also be able to get free materials from government sources including the CDC http://www.cdc.gov/nutrition/ ,My Pyramid http://www...

Most fruits and vegetables are low very low in fat, with the exception of avocados and olives. The fat in these two items are considered “healthy” fats. Our Fruit and Vegetable Database has information about specific fruits and vegetables. You can...

Kale is usually cooked before eating to soften it, though some of the smaller leaves can be shredded and added to salads. The stems tend to be tough and so are usually removed before use. It may be easier to puree just the leaves without stems. You can find good kale recip...

All produce loses nutrients during storage. Some nutrients are lost more quickly than others. After a week in the refrigerator your apples would still retain most of their nutrients. You can find some exciting information about selecting, storing and using apples in our ne...

Legumes are vegetables (and are also in the Meat/Protein group of My Pyramid). Half a cup of chick peas constitutes a serving of vegetables, but the volume is reduced when the beans are pureed to make hummus. Whatever else is in your hummus, like tahini or sun dried tomato...

Feeding picky eaters can be a challenge but hang in there! Click here for our Frequently Asked Questions and some tips about getting kids to eat veggies. You can find some kid-friendly recipes by clicking here.
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Children can be very picky eaters and this can be very frustrating for Moms. Eating a variety of foods, including fruits and vegetables helps your immune system to function optimally, but children who have just started school often get sick quite a bit for the first year o...

You can see the nutritional composition of these foods in our Fruit and Vegetable Database. In terms of prevention and healing, they all contain different types of phytonutrients that may be important for health. You can learn more about what phytonutrients the...

I think that all dietitians would agree that fruit is the best source of sugar. Recommending natural or artifical sweetners are primarily philosophical differences, which may also be influenced by the particular situation that the dietitian is addressing, such as diet for&...

Steaming tends to preserve nutrients better than boiling because the vegetables are not in direct contact with water. Water-soluble vitamins will be lost in cooking water when vegetables are cooked in large amounts of it. Generally, if vegetables are being boil...

What a great idea! I have not seen such a comparison and it would be hard to make in a precise way, since nutrients in jars are not all the same and different babies need different amounts. It is reasonable to say that a jar of baby food is like a baby’s dinner, and ...

Vegetables that are botanically fruits include tomatoes, cucumbers, squash, pumpkin, beans and sweet peppers. Yes, avocados are botanically a fruit. Others have asked the same question. Click on our “Frequently Asked Questions” for more informati...

In general, grapes grow best with full sun exposure, mild winter temperatures, freedom from frost, and good soil drainage. However, this may vary by the cultivar of grape. If you want to grow grapes, I suggest you contact your local Extension office to obtain inf...

Juice, as well as all fruits and vegetables can usually be worked into a meal plan for diabetes. However, individuals vary in their blood sugar responses to foods. Others have asked about including fruit and juice in a diet for diabetes. Click on our Frequen...

Apples are a delicious and easy fruit to eat. Plus, they come in many varieties so you can enjoy different apple flavors. Click on our ‘Apple’ page to see nutritional information and benefits as well as ways to enjoy apples. Check out our Video center to l...

The nutritional value that is lost when cooking or overcooking vegetables will depend on the cooking method, and not all nutrients are affected by cooking. Longer cooking will likely result in more nutrient losses for those nutrients that are affected by cooking, but...

Fruits and veggies are generally low in calories and high in vitamins, minerals, fiber and water. They are helpful in maintaining a healthy weight. People who eat lots of fruits and veggies may have a lower risk of chronic diseases including stroke, type 2 diabetes, some t...

Carrots are high in vitamin A and a good source of vitamin C. Vitamin C may be lost during storage. Click here for our database to see how best to store carrots.
Elizabeth Schneider in “Vegetables from Amaranth to Zucchini” states that yellow and purple carro...

The ugli fruit is a member of the citrus family and can be used anywhere that you would use an orange or grapefruit. Ugli is slightly sweeter than a grapefruit and about the same size, but not quite as sweet as an orange. It is juicy and delicious.
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The recommended intake of fiber is 14 grams per 1000 calories. Thus, depending on calorie requirements, a woman would need approximately 20 to 35 grams per day. Visit www.mypyramid.gov to see how many calorie you require each day. Visit our Fiber page to see...

A charley horse can occur when a muscle is over-used or injured. There are several possible causes, one of which includes a possible electrolyte imbalance. Potassium is an electrolyte and has a role in muscle contraction. There are several things that you ca...

It is great that you are trying new vegetables. Store parsnips, unwashed, in a bag in the refrigerator. Store rutabagas in the vegetable crisper drawer of the refrigerator. Both will keep up to one month. Check our Recipe section for some recipes that u...

The 480 mg of sodium is per serving, so there would be 960 mg of sodium in a 2 serving can. The amount of salt that is equal to 480 mg is slightly less than ¼ teaspoon, or about the amount in a packet of salt. It is recommended that individuals try to keep...

There is a food buying guide for child nutrition programs from USDA which you can access at http://teamnutrition.usda.gov/Resources/foodbuyingguide.html . Click here to see two references regarding nutrient content of fresh vs frozen vs canned. There is also a su...

Fruits and veggies can be good snacks for diabetics. Vegetables with dip, dried, frozen or canned vegetables, 100% juice, a handful of nuts, fresh, frozen, canned or dried fruit may all be good choices. Most fruits and veggies are low in fat and calories, and high in fiber...

You can peel potatoes and leave them submerged in water overnight to stop them from changing color. Soaking overnight will reduce some nutrients, including vitamin C and potassium since they will be lost in the water. Click here to see our new videos on potatoes....

Children can be very hard to feed! If your son is growing normally, and has plenty of energy to play and learn, he is probably getting what he needs. Remember that he learns primarily by example, so if you consume more whole grain foods, he may eventually be persuaded to d...

Great Northern beans are in both the protein and vegetable groups of My Pyramid. They are good sources of low fat protein, like all dried peas and beans, and so are especially helpful in dieting. Click here for nutrition information on great northern beans from our databas...

You are correct that botanically, they are fruits because they contain seeds. However, in a cooking sense and in terms of how they are used in meals, tomatoes and cucumbers are vegetables. Believe it or not, there was an actual ruling on this issue in 1883 by the Supreme C...

When beans, peas and lentils are consumed as a meat alternative, they are considered to be the protein for the meal. However, when they are not used as the main protein source for the meal, they would be considered a vegetable. Understandably, it can be a bit con...

Endive is a type of lettuce and includes 2 main varieties, curly endive (including the smaller frisée) and escarole. Leaves are somewhat bitter and can be eaten raw or cooked. These are not to be confused with Belgian endive which is actually in the chicory family a...

Dried peas and beans, including kidney, pinto, garbanzo, black, lentils and many others are all good sources of protein. Click here for information on the nutrition content of dried peas and beans in our database; click here to search for recipes using dried peas and beans...

The CDC describes how to wash fruits and veggies on their website here. There are a number of their publications that you can download here. We have information on handling many fruits and vegetables in our database here.
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There may be slight differences in the nutrition content of different varieties of apples but nutrients will also vary by the degree of ripeness, how long they have been stored and the soil in which they were grown. Published values are usually available only for “ap...

Please check with your child’s physician for foods that are recommended for his condition. You can find many excellent recipes which include fruits and veggies in our recipe database here. Good luck!
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Fruits and vegetables contain varying amounts of water. Juicy fruits, such as citrus fruits are about 87% water by weight, or provide about ½ cup in a medium sized fruit. Dried fruits, like raisins may only be 15% water by weight. You can find information for indivi...

Q. Are pulses – beans, peas, chickpeas and lentils – considered to be a vegetable as well as a meat alternative? We recognize that pulses are a good source of protein and when paired with a cereal grain they provide a balanced source of protein. However pulses are plan...

All fruits can be worked into a meal plan for diabetes, but since they do contain carbohydrate, the portions need to be controlled. Blood sugar responses to different foods vary for everyone and are affected by factors such as medications for diabetes, composition of the m...

The recommendation for grain intake, like other food groups, is based on your calorie needs. You can see how much you should be eating of grains, and other foods at www.mypyramid.gov. Click on ‘My Pyramid Plan’ to see recommendations for you based on ...

All fruits contain some fiber. You can see which fruits, and vegetables are high in fiber by clicking on Key Nutrients. You can also see the fiber content of different fruits and vegetables in our Fruit and Veggie Database.
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Our bodies are perfectly capable of digesting fruits and vegetables. They do not need to be juiced to be digested, and while consuming some of our fruits and vegetables as juice is fine, juicing removes the fiber, or indigestible material from fruits and vegetables. This f...

Fruits and veggies affect people differently, but some people find that vegetables in the cabbage family, like cabbage, cauliflower and broccoli, produce gas. Gradually increasing your fruit and vegetable intake, including those in the cabbage family, will allow your body ...

If a recipe states that it makes 4 servings it means that it serves 4 people. If you get ¼ of the recipe, you would get 1 serving, which may be ½ a cup to several cups depending on the recipe. Our recipes provide the number of cups of fruits and veggies in ea...

Especially during the winter when it’s cool inside, food tends to cool quickly. You might try preparing the veggies last so they are still hot when served, or serving them in a small, covered container which will reduce the rate of cooling.
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When freezing vegetables, including all kinds of squash, the first step is blanching. This process inactivates enzymes that are in veggies to prevent spoilage while frozen. You can click http://www.recipezaar.com/bb/viewtopic.zsp?t=106869 to see how to prepa...

Understanding attitudes and barriers to eating fruits and vegetables is an important first step. Then tools (such as recipes, tips, etc.) and experiences (such as sampling) can be provided to assist people in eating more....

A serving is a specific amount of food that is referenced for the purpose of providing a recommendation or providing nutrition information. For instance, one serving of cooked veggies is ½ cup. On a food label, nutrition information is given for a specific...

Jicama is a sweet, juicy Mexican root often added to dishes for flavor and its crispy texture. It is found to be rich in vitamin C and a good source of fiber, while remaining low in calories and sugars. A great way to incorporate jicama into a meal is to add some slices to...

Studies on frozen foods suggest that the majority of the nutrients are retained when they are frozen, so your method should work well. Depending on what you juiced, you might add some of the pulp to soups, either canned or home made, or use it to make a vegetable stock. Th...

Veggies and fruits are different from a botanical perspective – that is, they come from different parts of the plant. From a nutrition standpoint, veggies tend to have carbohydrate in the form of starch, whereas fruits have carbohydrate primarily from the natura...

The best way to store a cantaloupe is at room temperature and not in a window. Unlike some other fruits which can contain starches that will convert to sugar after being picked from the vine, cantaloupe will not become sweeter no matter how long you let it sit. However, co...

There are not foods that will lower potassium when eaten. Usually people with high potassium levels are advised to eat foods that are low in potassium. Click here to find some foods that are low in potassium in our Frequently Asked Questions.
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Dried peas and beans are the best source of vegetable protein. If you are unable to eat beans, you can get plant protein from tofu and textured soy protein products, soy milk, nut butters and whole grains. You can check the protein content of many fruits and vegetables in ...

No, it is not likely that your creatinine levels are related to your sweet pepper intake every day. Creatinine is a by-product of the break-down of creatine, a naturally-occurring amino acid found in the body, and is usually used as a determinant of kidney function. We mos...

Strawberries have about 50 calories a serving, which equals about 8 medium-sized berries. Grapes contain about 60 calories a serving, or about ½ cup. For more information on calorie, vitamin and mineral content of several fruits and vegetables, visit our Fruit and V...

Letting a child taste a variety of fruits and vegetables is important in not only deciding which ones they would prefer but also for their health! Due to a human’s taste-bud development, it is hard for young children to appreciate, or even like the taste of most vege...

Vitamin B12 is not found in any fruits or vegetables and is found mainly in animal foods. Fruits contain natural sugars which provide energy for your body. You can check the number of calories in many fruits in our fruit and vegetable database here.. ...

There may be some losses of nutrients from all fruits and veggies when they are cooked, although the losses are usually small. When incorporating fruits and veggies into soups, stews, one-dish meals etc. you may actually be retaining some of the nutrients in the liqui...

Usually, this is in the baby carrots that have been peeled prior to packaging. Carrots contain water and it’s possible that some of the water is leaching from the cells of the carrot, but can’t evaporate from the plastic bag. There also may be some moistur...

Congratulations on your weight loss! As you know, the healthiest way to lose weight is slowly, by eating less and exercising more. As you lose weight, your new lighter body requires fewer calories than your old heavier one, so you have to continue to reduce the amount you ...

Yes, it is true that the way vegetables are cooked can be important in avoiding unnecessary nutrient loss. Steaming causes the least amount of vitamin and mineral loss because the vegetable is surrounded in steam rather than submersed in water since many vitamins in vegeta...

When fruits are dried, the water is removed, but everything else, including all of the sugar that was in the fresh fruit, remains. This makes dried fruit very sweet, but it contains the nutrients that were in the fresh fruit, so it is still good for us. Without the water, ...

While nutrient loss does occur after a fruit or vegetable loses its protective peel or skin (e.g., has been cut into), the loss does not occur immediately. It may take up to a few days for any major vitamin and/or mineral loss to occur. It is recommended that fruits and ve...

The amount of calories found in fruit depends on the fruit! Visit our Fruit and Veggie Database for more information on the nutrient content of several fruits, including calories and serving sizes. ...

Beta-carotene, a precursor for Vitamin A and an important nutrient for vision, immune function and bone and skin health is mostly found in orange and yellow fruit and vegetables and also in dark, leafy green vegetables. These can include: carrots, sweet potatoes, squash, p...

Eight year olds should aim for 1,200mg of sodium each day, and from age 9 (to age 50) we should aim for 1500mg per day. These are Adequate Intakes, or the amounts needed by healthy people. There are 2,300mg of sodium in one teaspoon of salt. ...

Most fruits contain sugar, but they also contain vitamins, minerals, phytochemicals and fiber which contribute to our health. Fruits can be part of a healthy diet, even for diabetics, as we explain here, in our Frequently Asked Questions....

Girls, like everyone else, need all the vitamins and minerals to be healthy. It is best to get your vitamins by eating a variety of foods since different foods contain different nutrients. You can find out about some of the nutrients that fruits and vegetables provide by c...

Papayas contain the enzyme papain, which breaks down protein and is used to make meat tenderizers. I’m afraid that eating papayas will probably not break down the protein in your blood. You might want to speak with a Dietitian who will be able to help you with your d...

You might not be able to find a commercial substitute for soy sauce, since even Worcestershire sauce contains some soy. If you Google “soy sauce substitutes” you can find recipes that you can make yourself....

Like adults, kids vary in their taste preferences for fruits and vegetables. Some kids take to the taste of fruits and vegetables differently, and the most important thing is to keep exposing to and offering kids a variety. Click on our ‘Get Kids Involved&...

I would encourage you to consult with a Registered Dietitian or a Certified Diabetes Educator, who can help you with meal planning based on your individual needs, including medications you may be taking. Your physician should be able to recommend someone or refer you ...

You can see which vegetables are in season in the winter by clicking on our “What’s in season?” section. Canned and frozen forms of fruits and vegetables can contribute to the variety consumed all year long....

Including fruit in smoothies is a great way to get fruit in the diet. For individuals who have diabetes, the quantity of fruit consumed at one time needs to be monitored for its effect on blood sugar. Nutrients are not lost in the blending process. The rate ...

Meats and dark meat poultry are good sources of iron. In our Key Nutrients section, you can see vegetable foods that are high in iron. Absorption of iron from these foods can be enhanced by having them with a food that is high in Vitamin C. Some examples o...

Bananas are grown only in tropical areas. Mature bananas are picked while still green and shipped by boat to their destination. Carefully refrigerated at 56°F during shipping, they can remain green for up to 3 weeks during the transportation process, and then the...

One and a half cups of shredded butter lettuce provides 84 micrograms of vitamin K, or about 105% of the amount the average adult needs in a day. You can check our new videos on butter lettuce in our video center here....

The number of cups in salad or pasta as main dishes varies by recipe. A serving of salad greens is generally 1 cup. One serving of cooked pasta is 1/2 cup or about 2 ½ ounces. One serving of cooked rice, white or brown, is 1/2 cup and 2 to 3 ounces. ...

Both dried fruit and fresh fruit are generally equal in nutritional value. However, dried fruit is higher in calories because it is concentrated when the water is removed. Pineapple is an excellent source of vitamin C and manganese, and contains small amounts of some of th...

Most fruits do contain sugar which diabetics need to plan for in their diet. Fruits are different from cakes, candy and white flour because in addition to sugar, fruits also contain minerals, vitamins and fiber that promote health. You can check our response to this questi...

The great thing about fruits and vegetables is that they are all good for you – in proper quantities in the diet. They contain various vitamins and minerals, as well as fiber. Vitamin A, iron, and folate are important to consume during pregnancy. Dark leafy greens ar...

Jicama, a root vegetable, is often eaten raw or cooked and contains many beneficial nutritents. You are correct – they are a good source of fiber, as well as vitamin C. Additionally, they are fat free and sodium free, making them a great addition to a diet. See our F...

It is fairly common for children to dislike new foods. It often takes repeated exposure to a new food for the child to readily eat it. When introducing new foods to your children, be sure to include another food at the meal that the children enjoy. Introduce each new food ...

All sources of fruit, including fresh, canned, dried, frozen, and 100% juice, will contain many nutritional benefits. The fiber content may be lower in the juice, as you consume more skin and pulp (the fiber-rich parts of the fruit) when you consume the whole fruit. Howeve...

The United States Department of Agriculture (USDA) has an online nutrient database. To find the sugar and carbohydrate content of a particular food, visit this website: http://www.nal.usda.gov/fnic/foodcomp/search. You can submit your food to search for it on the database....

Because I am unsure of the exact requirements of your project, I may not be able to fully answer your questions. However, I can explain my qualifications a nutrition expert and offer suggestions for your healthy eating topic. I am a Registered Dietitian with a doctorate in...

If your pediatrician recommended that you try to increase your child’s food intake of potassium, there are many high potassium foods that you might try. Depending on your child’s age, she may not be old enough to eat foods of different textures, shapes, and siz...

The amount of carbohydrate you need per day will depend on a number of factors including your calorie requirements, blood sugar control, medications etc. You should consult a registered dietitian or certified diabetes educator who can help you with meal planning.&nbsp...

Fruits contain sugar, but they also contain many nutrients, including vitamins, minerals, fiber and phytonutrients that contribute to your health. Reducing therefined sugar in your diet, from foods like soda, candy, ice cream and baked goods would be most helpful. One larg...

Both fruits and vegetables contain many nutrients that contribute to health. You can find out about dried, canned fruits and veggies and changes in ripe fruit in our Ask the Expert section by clicking here. Cooking vegetables can cause some nutrient loss, like vitamin C, d...

I’m afraid that I could find only 1 reference to making juice from pomegranates, which suggests that the average fruit will yield 4-6oz, or ½ to ¾ cup of juice. Like all fruits, some are juicier than others. If your juice is concentrated, then ½ ...

Both fruits and vegetables contain many nutrients that contribute to health. You can find out about dried, canned fruits and veggies and nutrient changes in ripe fruit in our Ask the Expert section by clicking here. Cooking vegetables can cause some nutrient loss, like vit...

Botanically, all fruits have seeds, so some of our vegetables, like tomatoes, are technically fruits. You can find an explanation as to why we call them vegetables here, in our Frequently Asked Questions.
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You can see the nutrition facts about many fruits and vegetables by clicking on our Fruit and Vegetable Database. You can also find some information in the USDA Nutrient Database (http://www.nal.usda.gov/fnic/foodcomp/search/)....

We do not have a list of iron-free foods. You can see a list of foods that are high in iron in our Fruit and Vegetable database. In general, you should avoid red meat, and chicken, organ meats, and fortified breads and cereals. Some dark green leafy...

Vegetables can be included at breakfast in any way that you would enjoy them. Vegetables are great in omelets, can be used in a wrap or on a sandwich, as a salad or in soup. Vegetable juice is also a great option. If you are looking for vegetarian/ vegan ...

Inflammation can be caused by a number of factors. In general, consuming a handful of nuts each day is associated with reducing inflammation. However, some individuals may be sensitive to or allergic to certain nuts and seeds, and avoiding allergens is one step ...

Ellagic acid, a phytonutrient, is found in berries and red grapes. There is some evidence that suggests that it is associated with a decreasing risk for some cancers There are numerous other phytochemicals that have also been associated with a de...

All fruits and vegetables are fine for you to consume. Try to include a wide variety of different fruits and vegetables in your diet. You can see what the recommendations are for pregnant women at www.mypyramid.gov. ...

There are not specifc fruits and veggies that burn fat. However, fruits and veggies are low in calories and high in nutrients so they are a good food choice for weight management. Additonally, fruits and veggies contain fiber and water, which promotes feel...

It’s great that your grandson is very active! Little children have little stomachs and do better with little snacks throughout the day instead of 3 large meals. If your grandson does not care for meat, snacks can include other sources of protein such as eggs, fish dr...

According to many reviews, they seem to work, especially for green leafy vegetables, to keep them crisp longer. They claim to work by absorbing ethylene gas produced by ripening fruit, which makes the fruit spoil faster. The bags should be rinsed and air-dried between us...

The FDA publishes a list of the nutrients in the Top 20 fruits and vegetables that you can find here. In addition, we have a Fruit and Vegetable Produce wheel available for purchase (for $2.95) which lists the nutrition information for 50 fruits and vegetables. You ca...

Corn has many benefits! Corn's contribution to heart health lies not just in its fiber, but in the significant amounts of folate that corn supplies. Corn is also a good source of thiamin, which is important in energy production and is also critical for brain function. Corn...

Research has shown that vitamin C levels increase in some fruits as they ripen. These include mango, papaya and honeydew. Changes in vitamin C have not been studied in all fruits, but flavor changes significantly as fruits ripen, and vitamin C is a major contributor of fla...

Many people would love to have your problem! It is hard to say how much you should weigh and how many calories you need without knowing your height, age, gender and activity level. You can find calorie levels of individual foods at the UDSA Nutrient Database here and can c...

Splenda should not cause an increase in your blood sugar levels. If your fasting levels have increased first thing in the morning, you may need to adjust your night time foods and insulin. Please seek the help of your doctor or dietitian. You can find a dietitian in your a...

You will find the help you need at http://www.mypyramid.gov/ . You can plan what everybody should be eating based on their weight, age, height and activity level. You will also find ways to plan healthy meals and snacks. ...

I assume that you are referring to “The Well-Stocked Pantry” link on our website. While vinegar may be used as a condiment for some dishes, we chose to include vinegars as a separate section due to the fact that there are many types that can be used in a v...

There is no valid scientific research to date that has demonstrated that any food, or green vegetable specifically, has the ability to detoxify the body. All vegetables are good for your health, as they all contain essential vitamins, nutrients and other healthful sub...

Broccoli is a plant that belongs to that cabbage family, Brassicaceae. Broccoli possesses green flower heads that are arranged in a tree-like fashion on branches sprouting from a thick, meaty stalk. In fact, broccoli’s name is derived from the Italian picco...

Generally, all forms are considered to be comparable in nutritional value. In some cases, frozen and canned forms have more vitamins and minerals since they are harvested at peak. There is an article that compares the nutritional value of different forms, which you ca...

Vitamins are minerals are widely available in a variety of the foods we eat. Different foods contain varying levels of different vitamins, and for this reason it is recommended that individuals obtain their vitamins by consuming a variety of fruits and vegetables.&nbs...

Since Fruits & Veggies--More Matters has replaced the 5 A Day Program, those books are no longer available. However, you can find materials for children that can be downloaded on our children's website - www.foodchamps.org, as well as on this website un...

Avocados are considered a fruit, and pinto beans are considered a vegetable. However, if pinto beans are eaten as the protein food in place of meat, they do not count as a serving of vegetable, it is counted as a protein food instead....

We do not count dried vegetable powders as a serving of vegetables, due to the fact that there is no way to evaluate the nutritional content of the serving of powder to see if it’s equivalent to a vegetable. While it can be difficult as a parent to try to incorp...

A serving size of watermelon is two cups of diced melon, which contains approximately 80 calories. Two cups of diced watermelon is about 1/18 of a medium melon, therefore, an entire medium watermelon would contain approximately 1440 calories total. Here is the l...

Because all forms of fruits and vegetables matter (fresh, frozen, canned, and 100% juice), there is no specific guideline or recommendation for vegetable juice in particular. However, drinking pints of vegetable juice each day to meet requirements is probably too exc...

Mrs. Dash is a flavorful, salt-free seasoning blend that will add flavor to any vegetable dish. It is a great salt substitute, as it contains no sodium. Mrs. Dash has six marinade flavors and 15 seasoning blends that are available at most local grocery stores in ...

It is recommended to blanch vegetables prior to freezing in order to slow or stop the action of enzymes that cause loss of flavor, color, and texture. Blanching your squash and green beans will cleanse their surface, brighten their color, and decrease the loss of vita...

I assume that you are referring to jicama, which is a sweet, juicy Mexican root often added to dishes for flavor and its crispy texture. It is found to be rich in vitamin C and a good source of fiber, while remaining low in calories and sugars. A great way to incorporate j...

You can find many resources online by searching for "PKU recipes for kids". Here are a few I found: http://www.peds.umn.edu/pku/Diet.html ; http://www.pkunews.org/news/newsix2f.htm. There is also a website about PKU which may have som...

There are no specific fruits and vegetables that will help shrink the prostate. However, including a variety of fruits and vegetables in the diet is a good weight management strategy, and maintaining a healthy body weight is one thing that is important for treating an enla...

You can see the nutrient content of spinach in our Fruit and Vegetable Database and in the USDA nutrient database . Unfortunately, we do not have information on the other 2 items. I would suggest searching online to see if you can find that information. Go...

Most vegetables are very low in carbohydrate because they have a high water and fiber content. One-half of a medium yellow squash has about 4 grams of carbohydrate. See our Fruit and Vegetable Database for the nutrient content of yellow squash and other f...

Juicing is one way to get vitamins and minerals from fruits and vegetables into your diet, and juicing fruits and vegetables once in awhile is fine. However, it is best to also consume nutrients by eating fruits and vegetables. Juicing carrots or apples (or any f...

No, Juice Plus does not count as real servings of fruits and vegetables. Real servings of fruits and vegetables can be fresh, frozen, canned, dried, and 100% juice, not in capsule form, however. If you are taking Juice Plus, you should still be consuming your rec...

The head of the branching florets and approximately six inches of the stalk are the edible portions of broccoli. When purchasing broccoli, choose bunches with stalks that are firm, as stalks that bend or seem rubbery are often of poor quality. Broccoli stems are ...

Juicing fruits and vegetables is convenient and may be a delicious way to obtain some of the nutrients in fruits and vegetables. However, it is better to eat your fruits and vegetables than to drink them. Try incorporating all forms of fruits and vegetables into ...

One-half cup of fresh lychee, without refuse, provides a substantial amount of Vitamin C and potassium, as well as fiber. There are also smaller amounts of a variety of other vitamins and minerals that will contribute to overall intake. You can see the nutritional value of...

Shelled edamame, or boiled baby green soybeans, can certainly be worked into a diabetic diet. A ½ cup serving contains approximately 95 calories, 4 grams of fiber, 8.4 grams of protein, and 7.7 grams of carbohydrate, according to the USDA National Nutrient Data...

Fruits and vegetables overall tend to be rich sources of fiber. However, some fruits with a lower fiber content include cantaloupe (1 gram per ¼ melon), cherries (1 gram per cup), or watermelon (1 gram per 2 cups). Some vegetables that contain lower amount...

The new Fruit2O Essentials water claims that the waters are fortified with nutrients that are equivalent to two servings of fruit. While this doesn’t mean that drinking a bottle of Fruit2O will count as two daily servings of fruit, it does mean, however, that th...

Kidney failure requires a diet that is low in potassium. Some fruits and vegetables that are low in potassium (with less than 100 mg of potassium in a ½ cup serving) include: applesauce, blueberries, cranberries, lemons or limes, pears, cabbage, cucumber, green...

There is not a set guideline for a recommended daily allowance of sugar. Sugar added to foods is considered “discretionary calories”. The amount of discretionary calories you can include each day depends on your calorie needs. You can see what t...

Fruits and vegetables that contain 3.6 mg or more iron per reference amount (20% of the Daily Value per reference amount) qualify to carry the claim “high in iron.” Examples of these include lentils, spinach, white beans, and winged beans. Fruits and ...

Fruits contain a form of natural sugar termed “fructose”, whereas the sweetener most commonly used in non-diet sodas is termed “high-fructose corn syrup”. High-fructose corn syrup is a common sweetener and preservative found in many foods on th...

I’m sorry, but PBH is not familiar with these African fruits and vegetables, and we have no reliable nutrition content for them. You can search the UDSA Nutrient Database here and you might look on the web for nutrition databases from other countries. Good luck!...

Each individual pomegranate contains hundreds of seeds surrounded by translucent flesh, both of which are edible. They are delicious eaten raw, added to salads, or as a juice. Refer to the following video on an easy, mess-free way on how to open a pomegranate and...

While there is not an exact quantity of fruits and vegetables that one should consume to lose weight, it may be beneficial for you to review the "How Much Do You Need" section on our website for determining how many cups of fruits and vegetables are recommen...

No portion of the leek is poisonous. On the other hand, make sure you wash leeks very well due to the fact they are grown in sandy soil. Although many recipes call for only the “white parts” of leeks, the light green portion is just as edible. Th...

While I do know that Hormel Chili with Beans is packaged in a 15 ounce can, I do not know whether or not there is ½ cup serving of beans within the 15 ounce can. If there is, you can count the beans as a serving of vegetables. The company may be able to tell...

Determining when to plant seeds for a fruit or vegetable garden can depend on a variety of factors, including geographic region, soil texture, temperature, and the type of seed. Try referring to the seed packet for general planting guidelines, The Old Farmer’s A...

Both are high in Vitamin C. A serving of papaya, which is ½ of a medium papaya, contains 160% of your daily value of vitamin C. A serving of one medium bell pepper contains 190% of your daily value of vitamin C....

All fruits and vegetables are cholesterol free, low in sodium, and part of a healthy diet. In fact, the DASH diet, which is high in fruits and vegetables, has been clinically proven to significantly reduce blood pressure. You can find it by clicking here. Al...

A nutritious diet is rich in a variety of fruits and vegetables. There is not one individual fruit that is superior to the rest. Try to eat a colorful variety of fruits and vegetables every day for optimal nutrition. ...

Visit our website for quick recipes that take less than 30 minutes to prepare. These recipes are simple and nutritious, and the majority of the meet PBH and CDC nutrition standards. You can search recipes by key ingredients or simply browse for recipes that sound...

Yes, canned foods can be frozen once they are removed from the can and placed in a separate container. For more information on freezing, the following link is a great informational tool from the USDA. http://www.fsis.usda.gov/Fact_Sheets/Focus_On_Freezing/...

Yes, that is okay, as it is a good idea to introduce new foods to young children. You might consider including some protein with your child’s lunch, such as legumes or nut butters. Please visit the USDA’s MyPyramid for Preschoolers to create a persona...

Juicing is one way to help meet fruit and vegetable recommendations. Ingesting blenderized seeds and skins may have nutritional benefits such as adding fiber and extra nutrients. In some cases the skin and peels may have a negative impact on the flavor. Consuming the recom...

It is not absolutely necessary to peel baby beets, as they are edible and safe to eat if washed thoroughly. However, most people do choose to peel older beets, as the skin on older beets can be tough. The skin will peel easily after cooking. The green leaves...

All fruits and vegetables can be helpful during pregnancy. Fruits and vegetables are an important part of a nutritious diet throughout pregnancy, as they provide vitamins, minerals, and fiber to aid in digestion. Try to have a variety of dark green, orange and other v...

Yes, according to the USDA National Nutrient Database, one cup of blueberries (148 grams) contains 28.6 micrograms of vitamin K. Vitamin K is mostly found in green leafy vegetables, but is found in some fruits including kiwi, blackberries, and blueberries. Males ...

Flash pasteurization is done at a higher temperature for a short period of time, then cooled. Batch pasteurization is done at slightly lower temperatures for longer periods of time. "Gently pasteurized" may refer to the latter, although this is not ne...